Nutmeg vs. Vanilla Extract

Nutrition comparison of Nutmeg and Vanilla Extract


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of nutmeg versus vanilla extract (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in nutmeg and vanilla extract:

  • Both nutmeg and vanilla extract are high in calories.
  • Nutmeg has 3.2 times less sugar than vanilla extract.
  • Nutmeg has more thiamin, niacin, Vitamin B6 and folate, however, vanilla extract contains more pantothenic acid.
  • Nutmeg has signficantly more protein than vanilla extract.
  • Nutmeg is an excellent source of calcium, dietary fiber, iron and potassium.
Detailed nutritional comparison of nutmeg and vanilla extract is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Vanilla Extract (Vanilla extract) . Have a correction or suggestions? Shoot us an email.


Image of Nutmeg src
Image of Vanilla Extract src

Calories and Carbs

calories

Both nutmeg and vanilla extract are high in calories. Nutmeg has 82% more calories than vanilla extract - nutmeg has 525 calories per 100 grams and vanilla extract has 288 calories.

Nutmeg Vanilla Extract
Protein 4% ~
Carbohydrates 36% 17%
Fat 60% ~
Alcohol ~ 82%

carbohydrates

Nutmeg is high in carbohydrates and vanilla extract has 74% less carbohydrates than nutmeg - nutmeg has 49.3g of total carbs per 100 grams and vanilla extract has 12.7g of carbohydrates.

dietary fiber

Nutmeg is an excellent source of dietary fiber and it has more dietary fiber than vanilla extract - nutmeg has 20.8g of dietary fiber per 100 grams and vanilla extract does not contain significant amounts.

sugar

Nutmeg has 3.2 times less sugar than vanilla extract - nutmeg has 3g of sugar per 100 grams and vanilla extract has 12.7g of sugar.

Protein

protein

Nutmeg has signficantly more protein than vanilla extract - nutmeg has 5.8g of protein per 100 grams and vanilla extract has 0.06g of protein.

Fat

saturated fat

Nutmeg is high in saturated fat and vanilla extract has 100% less saturated fat than nutmeg - nutmeg has 25.9g of saturated fat per 100 grams and vanilla extract has 0.01g of saturated fat.

Vitamins

Vitamin C

Nutmeg has more Vitamin C than vanilla extract - nutmeg has 3mg of Vitamin C per 100 grams and vanilla extract does not contain significant amounts.

Vitamin A

Nutmeg and vanilla extract contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and vanilla extract does not contain significant amounts.

The B Vitamins

Nutmeg has more thiamin, niacin, Vitamin B6 and folate, however, vanilla extract contains more pantothenic acid. Both nutmeg and vanilla extract contain significant amounts of riboflavin.

Nutmeg Vanilla Extract
Thiamin 0.346 MG 0.011 MG
Riboflavin 0.057 MG 0.095 MG
Niacin 1.299 MG 0.425 MG
Pantothenic acid ~ 0.035 MG
Vitamin B6 0.16 MG 0.026 MG
Folate 76 UG ~

Minerals

calcium

Nutmeg is an excellent source of calcium and it has 15 times more calcium than vanilla extract - nutmeg has 184mg of calcium per 100 grams and vanilla extract has 11mg of calcium.

iron

Nutmeg is an excellent source of iron and it has 24 times more iron than vanilla extract - nutmeg has 3mg of iron per 100 grams and vanilla extract has 0.12mg of iron.

potassium

Nutmeg is an excellent source of potassium and it has 136% more potassium than vanilla extract - nutmeg has 350mg of potassium per 100 grams and vanilla extract has 148mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, nutmeg has more linoleic acid than vanilla extract per 100 grams.

Nutmeg Vanilla Extract
linoleic acid 0.35 G 0.003 G
Total 0.35 G 0.003 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Nutmeg or Vanilla Extract .

Note: The specific food items compared are: Nutmeg (Spices, nutmeg, ground) and Vanilla Extract (Vanilla extract) .

Nutmeg 100g

( 100 g )
Daily Values (%)

Vanilla Extract 100g

( 100 g )
525KCAL 26%
82% calories
288KCAL 14%
49G 20%
277% carbohydrates
13G 5%
21G 83%
>999% dietary fiber
3G sugar 333% 13G
36G 57%
>999% total fat
0.06G 0.1%
26G 144%
>999% saturated fat
0.01G 0.1%
3.2G >999% monounsaturated fat 0.01G
0.35G >999% polyunsaturated fat 0G
16MG 1%
78% sodium
9MG 1%
Vitamins and Minerals
5UG 1%
>999% Vitamin A
3MG 4%
>999% Vitamin C
184MG 18%
>999% calcium
11MG 1%
3MG 17%
>999% iron
0.12MG 1%
183MG 59%
>999% magnesium
12MG 4%
350MG 15%
136% potassium
148MG 6%
0.35MG 32%
>999% thiamin (Vit B1)
0.01MG 1%
0.06MG 5%
riboflavin (Vit B2) 67%
0.1MG 9%
1.3MG 9%
202% niacin (Vit B3)
0.43MG 3%
0.16MG 12%
432% Vitamin B6
0.03MG 2%
pantothenic acid (Vit B5) >999%
0.04MG 1%
76UG 19%
>999% folate (Vit B9)
5.8G 12%
>999% protein
0.06G 0.1%
8.8MG 2%
>999% choline
1MG 86%
>999% copper
0.07MG 6%
2.9MG 161%
>999% manganese
0.23MG 13%
213MG 30%
>999% phosphorus
6MG 1%
1.6UG 3%
>999% selenium
2.2MG 27%
>999% zinc
0.11MG 1%
6.2G Water 755% 53G
Alcohol >999% 34G


NO SIGNIFICANT AMOUNTS (either food): Starch, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol, trans fat.

FAQ

Does nutmeg or vanilla extract contain more calories in 100 grams?
Both nutmeg and vanilla extract are high in calories. Nutmeg has 80% more calories than vanilla extract - nutmeg has 525 calories in 100g and vanilla extract has 288 calories.

Does nutmeg or vanilla extract have more carbohydrates?
By weight, nutmeg is high in carbohydrates and vanilla extract has 70% fewer carbohydrates than nutmeg - nutmeg has 49.3g of carbs for 100g and vanilla extract has 12.7g of carbohydrates.

Does nutmeg or vanilla extract contain more calcium?
Nutmeg is a rich source of calcium and it has 15 times more calcium than vanilla extract - nutmeg has 184mg of calcium in 100 grams and vanilla extract has 11mg of calcium.

Does nutmeg or vanilla extract contain more iron?
Nutmeg is an abundant source of iron and it has 24 times more iron than vanilla extract - nutmeg has 3mg of iron in 100 grams and vanilla extract has 0.12mg of iron.

Does nutmeg or vanilla extract contain more potassium?
Nutmeg is a rich source of potassium and it has 140% more potassium than vanilla extract - nutmeg has 350mg of potassium in 100 grams and vanilla extract has 148mg of potassium.