Nutmeg vs. Salt
Nutrition comparison of Nutmeg and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and salt:
- Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Nutmeg has signficantly more protein than salt.
- Nutmeg is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutmeg is high in calories and salt has less calories than nutmeg - nutmeg has 525 calories per 100 grams and salt does not contain significant amounts.
| Nutmeg | Salt | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 37% | ~ |
| Fat | 60% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and salt has less carbohydrates than nutmeg - nutmeg has 49.3g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Nutmeg is an excellent source of dietary fiber and it has more dietary fiber than salt - nutmeg has 20.8g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Salt has less sugar than nutmeg - nutmeg has 3g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Nutmeg has signficantly more protein than salt - nutmeg has 5.8g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Nutmeg is high in saturated fat and salt has less saturated fat than nutmeg - nutmeg has 25.9g of saturated fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than salt - nutmeg has 3mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Vitamin A
Nutmeg and salt contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and salt does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Nutmeg | Salt | |
|---|---|---|
| Thiamin | 0.346 MG | ~ |
| Riboflavin | 0.057 MG | ~ |
| Niacin | 1.299 MG | ~ |
| Vitamin B6 | 0.16 MG | ~ |
| Folate | 76 UG | ~ |
Minerals
calcium
Nutmeg is an excellent source of calcium and it has 667% more calcium than salt - nutmeg has 184mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 821% more iron than salt - nutmeg has 3mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Nutmeg is an excellent source of potassium and it has 42 times more potassium than salt - nutmeg has 350mg of potassium per 100 grams and salt has 8mg of potassium.
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.
Nutmeg g
()
|
Daily Values (%) |
Salt 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 nutmeg or salt contain more calories in 100 grams?Nutmeg is high in calories and salt has less calories than nutmeg - nutmeg has 525 calories in 100g and salt does not contain significant amounts.
Does nutmeg or salt have more carbohydrates?
By weight, nutmeg is high in carbohydrates and salt has fewer carbohydrates than nutmeg - nutmeg has 49.3g of carbs for 100g and salt has no carbs..
Does nutmeg or salt contain more calcium?
Nutmeg is a rich source of calcium and it has 670% more calcium than salt - nutmeg has 184mg of calcium in 100 grams and salt has 24mg of calcium.
Does nutmeg or salt contain more iron?
Nutmeg is an abundant source of iron and it has 820% more iron than salt - nutmeg has 3mg of iron in 100 grams and salt has 0.33mg of iron.
Does nutmeg or salt contain more potassium?
Nutmeg is a rich source of potassium and it has 42 times more potassium than salt - nutmeg has 350mg of potassium in 100 grams and salt has 8mg of potassium.