Nutmeg vs. Cocoa Powder

Nutrition comparison of Nutmeg and Cocoa Powder


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

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

For a quick recap of significant nutrients and differences in nutmeg and cocoa powder:

  • Both cocoa powder and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and saturated fat.
  • Cocoa powder is an excellent source of protein.
  • Nutmeg has more beta-carotene than cocoa powder, however, cocoa powder contains more lutein + zeaxanthin than nutmeg.
  • Nutmeg has more thiamin and folate, however, cocoa powder contains more riboflavin and pantothenic acid.
Detailed nutritional comparison of nutmeg and cocoa powder 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 Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Nutmeg src
Image of Cocoa Powder src

Here's an infographic summarizing the nutritional differences between nutmeg and cocoa powder. marks particularly rich nutrients.


Calories and Carbs

calories

Both cocoa powder and nutmeg are high in calories. Nutmeg has 130% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and nutmeg has 525 calories.

For macronutrient ratios, nutmeg is lighter in protein, lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Nutmeg has a macronutrient ratio of 4:36:60 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nutmeg Cocoa Powder
Protein 4% 18%
Carbohydrates 36% 54%
Fat 60% 29%
Alcohol ~ ~

carbohydrates

Both cocoa powder and nutmeg are high in carbohydrates. Cocoa powder has 17% more carbohydrates than nutmeg - cocoa powder has 57.9g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.

dietary fiber

Both cocoa powder and nutmeg are high in dietary fiber. Cocoa powder has 78% more dietary fiber than nutmeg - cocoa powder has 37g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.

sugar

Cocoa powder and nutmeg contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and nutmeg has 3g of sugar.

Protein

protein

Cocoa powder is an excellent source of protein and it has 236% more protein than nutmeg - cocoa powder has 19.6g of protein per 100 grams and nutmeg has 5.8g of protein.

Fat

saturated fat

Both cocoa powder and nutmeg are high in saturated fat. Nutmeg has 221% more saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Cocoa powder and nutmeg contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.

Vitamin K

Cocoa powder and nutmeg contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.

The B Vitamins

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

Nutmeg Cocoa Powder
Thiamin 0.346 MG 0.078 MG
Riboflavin 0.057 MG 0.241 MG
Niacin 1.299 MG 2.185 MG
Pantothenic acid ~ 0.254 MG
Vitamin B6 0.16 MG 0.118 MG
Folate 76 UG 32 UG

Minerals

calcium

Both cocoa powder and nutmeg are high in calcium. Nutmeg has 44% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and nutmeg has 184mg of calcium.

iron

Both cocoa powder and nutmeg are high in iron. Cocoa powder has 356% more iron than nutmeg - cocoa powder has 13.9mg of iron per 100 grams and nutmeg has 3mg of iron.

potassium

Both cocoa powder and nutmeg are high in potassium. Cocoa powder has 335% more potassium than nutmeg - cocoa powder has 1524mg 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 cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than nutmeg per 100 grams.

Nutmeg Cocoa Powder
beta-carotene 28 UG ~
lutein + zeaxanthin ~ 38 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both nutmeg and cocoa powder contain significant amounts of linoleic acid.

Nutmeg Cocoa Powder
linoleic acid 0.35 G 0.44 G
Total 0.35 G 0.44 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 Cocoa Powder .

Note: The specific food items compared are: Nutmeg (Spices, nutmeg, ground) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

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FAQ

Does cocoa powder or nutmeg contain more calories in 100 grams?
Both cocoa powder and nutmeg are high in calories. Nutmeg has 130% more calories than cocoa powder - cocoa powder has 228 calories in 100g and nutmeg has 525 calories.

Does cocoa powder or nutmeg have more carbohydrates?
By weight, both cocoa powder and nutmeg are high in carbohydrates. cocoa powder has 20% more carbohydrates than nutmeg - cocoa powder has 57.9g of carbs for 100g and nutmeg has 49.3g of carbohydrates.

Does cocoa powder or nutmeg contain more calcium?
Both cocoa powder and nutmeg are high in calcium. Nutmeg has 40% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and nutmeg has 184mg of calcium.

Does cocoa powder or nutmeg contain more iron?
Both cocoa powder and nutmeg are high in iron. Cocoa powder has 360% more iron than nutmeg - cocoa powder has 13.9mg of iron in 100 grams and nutmeg has 3mg of iron.

Does cocoa powder or nutmeg contain more potassium?
Both cocoa powder and nutmeg are high in potassium. Cocoa powder has 340% more potassium than nutmeg - cocoa powder has 1524mg of potassium in 100 grams and nutmeg has 350mg of potassium.