Almonds vs. Nutmeg
Nutrition comparison of Almonds and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and nutmeg:
- Both almonds and nutmeg are high in calcium, calories, dietary fiber, iron and potassium.
- Almond has more riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E and protein.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and nutmeg are high in calories. Almond has a little more calories (10%) than nutmeg by weight - almond has 579 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and heavier in fat compared to nutmeg per calorie. Almonds has a macronutrient ratio of 14:14:73 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Nutmeg | |
|---|---|---|
| Protein | 14% | 3% |
| Carbohydrates | 14% | 37% |
| Fat | 73% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and almond has 56% less carbohydrates than nutmeg - almond has 21.6g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both almonds and nutmeg are high in dietary fiber. Nutmeg has 66% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Almonds and nutmeg contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 262% more protein than nutmeg - almond has 21.2g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and almond has 85% less saturated fat than nutmeg - almond has 3.8g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
trans fat
Both almonds and nutmeg are low in trans fat - almond has 0.02g of trans fat per 100 grams and nutmeg does not contain significant amounts.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than almond - nutmeg has 3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Nutmeg and almonds contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than nutmeg - almond has 25.6mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin and pantothenic acid. Both almonds and nutmeg contain significant amounts of thiamin, Vitamin B6 and folate.
| Almonds | Nutmeg | |
|---|---|---|
| Thiamin | 0.205 MG | 0.346 MG |
| Riboflavin | 1.138 MG | 0.057 MG |
| Niacin | 3.618 MG | 1.299 MG |
| Pantothenic acid | 0.471 MG | ~ |
| Vitamin B6 | 0.137 MG | 0.16 MG |
| Folate | 44 UG | 76 UG |
Minerals
calcium
Both almonds and nutmeg are high in calcium. Almond has 46% more calcium than nutmeg - almond has 269mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both almonds and nutmeg are high in iron. Almond has 22% more iron than nutmeg - almond has 3.7mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both almonds and nutmeg are high in potassium. Almond has 109% more potassium than nutmeg - almond has 733mg 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, almond has more linoleic acid than nutmeg per 100 grams.
| Almonds | Nutmeg | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.35 G |
| Total | 12.326 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.
Almonds 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 almonds or nutmeg contain more calories in 100 grams?Both almonds and nutmeg are high in calories. Almond has a little more calories ( 10%) than nutmeg by weight - almond has 579 calories in 100g and nutmeg has 525 calories.
Does almonds or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and almond has 60% fewer carbohydrates than nutmeg - almond has 21.6g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does almonds or nutmeg contain more calcium?
Both almonds and nutmeg are high in calcium. Almond has 50% more calcium than nutmeg - almond has 269mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does almonds or nutmeg contain more iron?
Both almonds and nutmeg are high in iron. Almond has 20% more iron than nutmeg - almond has 3.7mg of iron in 100 grams and nutmeg has 3mg of iron.
Does almonds or nutmeg contain more potassium?
Both almonds and nutmeg are high in potassium. Almond has 110% more potassium than nutmeg - almond has 733mg of potassium in 100 grams and nutmeg has 350mg of potassium.