Quinoa vs. Nutmeg
Nutrition comparison of Cooked Quinoa and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and nutmeg:
- Both quinoa and nutmeg are high in calories and dietary fiber.
- Nutmeg has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than nutmeg.
- Nutmeg has more thiamin and niacin.
- Nutmeg is an excellent source of calcium, iron and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and nutmeg are high in calories. Nutmeg has 338% more calories than quinoa - quinoa has 120 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Nutmeg | |
|---|---|---|
| Protein | 15% | 3% |
| Carbohydrates | 71% | 37% |
| Fat | 15% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and quinoa has 57% less carbohydrates than nutmeg - quinoa has 21.3g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both quinoa and nutmeg are high in dietary fiber. Nutmeg has 643% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Quinoa and nutmeg contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Quinoa and nutmeg contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and quinoa has 99% less saturated fat than nutmeg - quinoa has 0.23g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than quinoa - nutmeg has 3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Nutmeg and quinoa contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than nutmeg - quinoa has 0.63mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin and niacin. Both quinoa and nutmeg contain significant amounts of riboflavin, Vitamin B6 and folate.
| Quinoa | Nutmeg | |
|---|---|---|
| Thiamin | 0.107 MG | 0.346 MG |
| Riboflavin | 0.11 MG | 0.057 MG |
| Niacin | 0.412 MG | 1.299 MG |
| Vitamin B6 | 0.123 MG | 0.16 MG |
| Folate | 42 UG | 76 UG |
Minerals
calcium
Nutmeg is an excellent source of calcium and it has 982% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 104% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Nutmeg is an excellent source of potassium and it has 103% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, nutmeg has more beta-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than nutmeg per 100 grams.
| Quinoa | Nutmeg | |
|---|---|---|
| beta-carotene | 3 UG | 28 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than nutmeg per 100 grams.
| Quinoa | Nutmeg | |
|---|---|---|
| linoleic acid | 0.974 G | 0.35 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.35 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Quinoa g
()
|
Daily Values (%) |
Nutmeg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or nutmeg contain more calories in 100 grams?Both quinoa and nutmeg are high in calories. Nutmeg has 340% more calories than quinoa - quinoa has 120 calories in 100g and nutmeg has 525 calories.
Does quinoa or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and quinoa has 60% fewer carbohydrates than nutmeg - quinoa has 21.3g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does quinoa or nutmeg contain more calcium?
Nutmeg is a rich source of calcium and it has 980% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does quinoa or nutmeg contain more iron?
Nutmeg is an abundant source of iron and it has 100% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and nutmeg has 3mg of iron.
Does quinoa or nutmeg contain more potassium?
Nutmeg is a rich source of potassium and it has 100% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and nutmeg has 350mg of potassium.