Nutmeg vs. Spirulina
Nutrition comparison of Nutmeg and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and spirulina:
- Both spirulina and nutmeg are high in calcium, calories, dietary fiber, iron and potassium.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina has signficantly more Vitamin E than nutmeg.
- Spirulina is an excellent source of protein.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and nutmeg are high in calories. Nutmeg has 81% more calories than spirulina - spirulina has 290 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, nutmeg is much lighter in protein, heavier in carbs and much heavier in fat compared to spirulina per calorie. Nutmeg has a macronutrient ratio of 4:37:59 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | Spirulina | |
|---|---|---|
| Protein | 4% | 59% |
| Carbohydrates | 37% | 25% |
| Fat | 59% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and spirulina has 52% less carbohydrates than nutmeg - spirulina has 23.9g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both spirulina and nutmeg are high in dietary fiber. Nutmeg has 478% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Spirulina and nutmeg contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 884% more protein than nutmeg - spirulina has 57.5g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and spirulina has 90% less saturated fat than nutmeg - spirulina has 2.7g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Spirulina has 237% more Vitamin C than nutmeg - spirulina has 10.1mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Spirulina has 480% more Vitamin A than nutmeg - spirulina has 29ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than nutmeg - spirulina has 5mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than nutmeg - spirulina has 25.5ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both nutmeg and spirulina contain significant amounts of folate.
| Nutmeg | Spirulina | |
|---|---|---|
| Thiamin | 0.346 MG | 2.38 MG |
| Riboflavin | 0.057 MG | 3.67 MG |
| Niacin | 1.299 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | 0.16 MG | 0.364 MG |
| Folate | 76 UG | 94 UG |
Minerals
calcium
Both spirulina and nutmeg are high in calcium. Nutmeg has 53% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both spirulina and nutmeg are high in iron. Spirulina has 838% more iron than nutmeg - spirulina has 28.5mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both spirulina and nutmeg are high in potassium. Spirulina has 289% more potassium than nutmeg - spirulina has 1363mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than nutmeg per 100 grams.
| Nutmeg | Spirulina | |
|---|---|---|
| linoleic acid | 0.35 G | 1.254 G |
| Total | 0.35 G | 1.254 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.
Nutmeg g
()
|
Daily Values (%) |
Spirulina 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 spirulina or nutmeg contain more calories in 100 grams?Both spirulina and nutmeg are high in calories. Nutmeg has 80% more calories than spirulina - spirulina has 290 calories in 100g and nutmeg has 525 calories.
Is spirulina or nutmeg better for protein?
Spirulina is a fantastic source of protein and it has 880% more protein than nutmeg - spirulina has 57.5g of protein per 100 grams and nutmeg has 5.8g of protein.
Does spirulina or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and spirulina has 50% fewer carbohydrates than nutmeg - spirulina has 23.9g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does spirulina or nutmeg contain more calcium?
Both spirulina and nutmeg are high in calcium. Nutmeg has 50% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does spirulina or nutmeg contain more iron?
Both spirulina and nutmeg are high in iron. Spirulina has 840% more iron than nutmeg - spirulina has 28.5mg of iron in 100 grams and nutmeg has 3mg of iron.
Does spirulina or nutmeg contain more potassium?
Both spirulina and nutmeg are high in potassium. Spirulina has 290% more potassium than nutmeg - spirulina has 1363mg of potassium in 100 grams and nutmeg has 350mg of potassium.