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.
Detailed nutritional comparison of almonds and nutmeg 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: Almonds (Nuts, almonds) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.

Image of Almonds src
Image of Nutmeg src

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 14:14:72 and for nutmeg, 4:36:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Nutmeg
Protein 14% 4%
Carbohydrates 14% 36%
Fat 72% 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

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,

Almonds Nutmeg
beta-carotene 1 UG 28 UG
lutein + zeaxanthin 1 UG ~

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 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 Almonds or Nutmeg .

Note: The specific food items compared are: Almonds (Nuts, almonds) and Nutmeg (Spices, nutmeg, ground) .

Almonds 100g

( 100 g )
Daily Values (%)

Nutmeg 100g

( 100 g )
579KCAL 29%
10% calories
525KCAL 26%
22G 9%
carbohydrates 123%
49G 20%
13G 50%
dietary fiber 62%
21G 83%
4.4G 47% sugar 3G
50G 78%
39% total fat
36G 57%
3.8G 21%
saturated fat 584%
26G 144%
32G 900% monounsaturated fat 3.2G
12G >999% polyunsaturated fat 0.35G
0.02G >999% trans fat
1MG 0.1%
sodium >999%
16MG 1%
Vitamins and Minerals
Vitamin A >999%
5UG 1%
Vitamin C >999%
3MG 4%
269MG 27%
46% calcium
184MG 18%
3.7MG 21%
23% iron
3MG 17%
270MG 87%
48% magnesium
183MG 59%
733MG 32%
109% potassium
350MG 15%
0.21MG 19%
thiamin (Vit B1) 67%
0.35MG 32%
1.1MG 104%
>999% riboflavin (Vit B2)
0.06MG 5%
3.6MG 26%
177% niacin (Vit B3)
1.3MG 9%
0.14MG 11%
Vitamin B6 14%
0.16MG 12%
0.47MG 9%
>999% pantothenic acid (Vit B5)
44UG 11%
folate (Vit B9) 73%
76UG 19%
26MG 171%
>999% Vitamin E
21G 42%
262% protein
5.8G 12%
52MG 12%
491% choline
8.8MG 2%
1MG 86%
copper
1MG 86%
2.2MG 121%
manganese 32%
2.9MG 161%
481MG 69%
126% phosphorus
213MG 30%
4.1UG 8%
156% selenium
1.6UG 3%
3.1MG 39%
41% zinc
2.2MG 27%
4.4G Water 41% 6.2G
0.72G >999% Starch


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

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.

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