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.
Detailed nutritional comparison of nutmeg and tumeric 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 Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.


Image of Nutmeg src
Image of Tumeric src

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.

Note: The specific food items compared are: Nutmeg (Spices, nutmeg, ground) and Tumeric (Spices, turmeric, ground) .

Nutmeg g

()
Daily Values (%)

Tumeric g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.