Cumin vs. Nutmeg

Nutrition comparison of Cumin and Nutmeg

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

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

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

  • Both cumin and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
  • Cumin has more riboflavin, niacin and Vitamin B6, however, nutmeg contains more folate.
  • Cumin is an excellent source of protein.
Detailed nutritional comparison of cumin 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: Cumin (Spices, cumin seed) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.

Image of Cumin src
Image of Nutmeg src

Calories and Carbs

calories

Both cumin and nutmeg are high in calories. Nutmeg has 40% more calories than cumin - cumin has 375 calories per 100 grams and nutmeg has 525 calories.

For macronutrient ratios, cumin is heavier in protein, lighter in fat and similar to nutmeg for carbs. Cumin has a macronutrient ratio of 16:39:45 and for nutmeg, 4:36:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cumin Nutmeg
Protein 16% 4%
Carbohydrates 39% 36%
Fat 45% 60%
Alcohol ~ ~

carbohydrates

Both cumin and nutmeg are high in carbohydrates. Cumin is very similar to cumin for carbohydrates - cumin has 44.2g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.

dietary fiber

Both cumin and nutmeg are high in dietary fiber. Nutmeg has 98% more dietary fiber than cumin - cumin has 10.5g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.

sugar

Cumin and nutmeg contain similar amounts of sugar - cumin has 2.3g of sugar per 100 grams and nutmeg has 3g of sugar.

Protein

protein

Cumin is an excellent source of protein and it has 205% more protein than nutmeg - cumin has 17.8g of protein per 100 grams and nutmeg has 5.8g of protein.

Fat

saturated fat

Nutmeg is high in saturated fat and cumin has 94% less saturated fat than nutmeg - cumin has 1.5g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.

Vitamins

Vitamin C

Cumin has 157% more Vitamin C than nutmeg - cumin has 7.7mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.

Vitamin A

Cumin has 11 times more Vitamin A than nutmeg - cumin has 64ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.

Vitamin E

Cumin has more Vitamin E than nutmeg - cumin has 3.3mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.

Vitamin K

Cumin has more Vitamin K than nutmeg - cumin has 5.4ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.

The B Vitamins

Cumin has more riboflavin, niacin and Vitamin B6, however, nutmeg contains more folate. Both cumin and nutmeg contain significant amounts of thiamin.

Cumin Nutmeg
Thiamin 0.628 MG 0.346 MG
Riboflavin 0.327 MG 0.057 MG
Niacin 4.579 MG 1.299 MG
Vitamin B6 0.435 MG 0.16 MG
Folate 10 UG 76 UG

Minerals

calcium

Both cumin and nutmeg are high in calcium. Cumin has 406% more calcium than nutmeg - cumin has 931mg of calcium per 100 grams and nutmeg has 184mg of calcium.

iron

Both cumin and nutmeg are high in iron. Cumin has 20 times more iron than nutmeg - cumin has 66.4mg of iron per 100 grams and nutmeg has 3mg of iron.

potassium

Both cumin and nutmeg are high in potassium. Cumin has 411% more potassium than nutmeg - cumin has 1788mg 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,

Cumin Nutmeg
beta-carotene 762 UG 28 UG
lutein + zeaxanthin 448 UG ~

Omega-3 and Omega-6

omega 6s

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

Cumin Nutmeg
linoleic acid 3.103 G 0.35 G
Total 3.103 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 Cumin or Nutmeg .

Note: The specific food items compared are: Cumin (Spices, cumin seed) and Nutmeg (Spices, nutmeg, ground) .

Cumin 100g

( 100 g )
Daily Values (%)

Nutmeg 100g

( 100 g )
375KCAL 19%
calories 40%
525KCAL 26%
44G 18%
carbohydrates 11%
49G 20%
11G 42%
dietary fiber 91%
21G 83%
2.3G sugar 30% 3G
22G 35%
total fat 64%
36G 57%
1.5G 9%
saturated fat >999%
26G 144%
14G 337% monounsaturated fat 3.2G
3.3G 843% polyunsaturated fat 0.35G
168MG 11%
950% sodium
16MG 1%
Vitamins and Minerals
64UG 9%
>999% Vitamin A
5UG 1%
7.7MG 10%
157% Vitamin C
3MG 4%
931MG 93%
406% calcium
184MG 18%
66MG 369%
>999% iron
3MG 17%
366MG 118%
100% magnesium
183MG 59%
1788MG 78%
411% potassium
350MG 15%
0.63MG 57%
80% thiamin (Vit B1)
0.35MG 32%
0.33MG 30%
449% riboflavin (Vit B2)
0.06MG 5%
4.6MG 33%
254% niacin (Vit B3)
1.3MG 9%
0.44MG 34%
175% Vitamin B6
0.16MG 12%
10UG 3%
folate (Vit B9) 660%
76UG 19%
3.3MG 22%
>999% Vitamin E
5.4UG 6%
>999% Vitamin K
18G 36%
210% protein
5.8G 12%
25MG 6%
184% choline
8.8MG 2%
0.87MG 72%
copper 15%
1MG 86%
3.3MG 185%
14% manganese
2.9MG 161%
499MG 71%
134% phosphorus
213MG 30%
5.2UG 10%
225% selenium
1.6UG 3%
4.8MG 60%
118% zinc
2.2MG 27%
8.1G 31% Water 6.2G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, pantothenic acid (Vit B5), biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does cumin or nutmeg contain more calories in 100 grams?
Both cumin and nutmeg are high in calories. Nutmeg has 40% more calories than cumin - cumin has 375 calories in 100g and nutmeg has 525 calories.

Does cumin or nutmeg have more carbohydrates?
By weight, both cumin and nutmeg are high in carbohydrates. cumin is very similar to cumin for carbohydrates - cumin has 44.2g of carbs for 100g and nutmeg has 49.3g of carbohydrates.

Does cumin or nutmeg contain more calcium?
Both cumin and nutmeg are high in calcium. Cumin has 410% more calcium than nutmeg - cumin has 931mg of calcium in 100 grams and nutmeg has 184mg of calcium.

Does cumin or nutmeg contain more iron?
Both cumin and nutmeg are high in iron. Cumin has 20 times more iron than nutmeg - cumin has 66.4mg of iron in 100 grams and nutmeg has 3mg of iron.

Does cumin or nutmeg contain more potassium?
Both cumin and nutmeg are high in potassium. Cumin has 410% more potassium than nutmeg - cumin has 1788mg of potassium in 100 grams and nutmeg has 350mg of potassium.