Nutmeg vs. Tumeric
Nutrition comparison of Nutmeg and Tumeric
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and tumeric:
- Both nutmeg and tumeric are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Nutmeg has more thiamin and folate, however, tumeric contains more riboflavin and pantothenic acid.
- Tumeric is a great source of protein.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both nutmeg and tumeric are high in calories. Nutmeg has 68% more calories than tumeric - nutmeg has 525 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, nutmeg is lighter in protein, much lighter in carbs and much heavier in fat compared to tumeric per calorie. Nutmeg has a macronutrient ratio of 3:37:60 and for tumeric, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | Tumeric | |
|---|---|---|
| Protein | 3% | 12% |
| Carbohydrates | 37% | 79% |
| Fat | 60% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both nutmeg and tumeric are high in carbohydrates. Tumeric has 36% more carbohydrates than nutmeg - nutmeg has 49.3g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both nutmeg and tumeric are high in dietary fiber. Tumeric has a little more dietary fiber (9%) than nutmeg by weight - nutmeg has 20.8g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Nutmeg and tumeric contain similar amounts of sugar - nutmeg has 3g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 66% more protein than nutmeg - nutmeg has 5.8g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and tumeric has 93% less saturated fat than nutmeg - nutmeg has 25.9g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and nutmeg are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and nutmeg does not contain significant amounts.
Vitamins
Vitamin C
Nutmeg and tumeric contain similar amounts of Vitamin C - nutmeg has 3mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Nutmeg and tumeric contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has more Vitamin E than nutmeg - tumeric has 4.4mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Tumeric has more Vitamin K than nutmeg - tumeric has 13.4ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin and folate, however, tumeric contains more riboflavin and pantothenic acid. Both nutmeg and tumeric contain significant amounts of niacin and Vitamin B6.
| Nutmeg | Tumeric | |
|---|---|---|
| Thiamin | 0.346 MG | 0.058 MG |
| Riboflavin | 0.057 MG | 0.15 MG |
| Niacin | 1.299 MG | 1.35 MG |
| Pantothenic acid | ~ | 0.542 MG |
| Vitamin B6 | 0.16 MG | 0.107 MG |
| Folate | 76 UG | 20 UG |
Minerals
calcium
Both nutmeg and tumeric are high in calcium. Nutmeg has a little more calcium (10%) than tumeric by weight - nutmeg has 184mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Both nutmeg and tumeric are high in iron. Tumeric has 17 times more iron than nutmeg - nutmeg has 3mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both nutmeg and tumeric are high in potassium. Tumeric has 494% more potassium than nutmeg - nutmeg has 350mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both nutmeg and tumeric contain significant amounts of linoleic acid.
| Nutmeg | Tumeric | |
|---|---|---|
| linoleic acid | 0.35 G | 0.672 G |
| other omega 6 | ~ | 0.081 G |
| Total | 0.35 G | 0.753 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.
Nutmeg g
()
|
Daily Values (%) |
Tumeric 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 nutmeg or tumeric contain more calories in 100 grams?Both nutmeg and tumeric are high in calories. Nutmeg has 70% more calories than tumeric - nutmeg has 525 calories in 100g and tumeric has 312 calories.
Does nutmeg or tumeric have more carbohydrates?
By weight, both nutmeg and tumeric are high in carbohydrates. tumeric has 40% more carbohydrates than nutmeg - nutmeg has 49.3g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does nutmeg or tumeric contain more calcium?
Both nutmeg and tumeric are high in calcium. Nutmeg has a little more calcium ( 10%) than tumeric by weight - nutmeg has 184mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does nutmeg or tumeric contain more iron?
Both nutmeg and tumeric are high in iron. Tumeric has 17 times more iron than nutmeg - nutmeg has 3mg of iron in 100 grams and tumeric has 55mg of iron.
Does nutmeg or tumeric contain more potassium?
Both nutmeg and tumeric are high in potassium. Tumeric has 490% more potassium than nutmeg - nutmeg has 350mg of potassium in 100 grams and tumeric has 2080mg of potassium.