Nutmeg vs. White Sugar
Nutrition comparison of Nutmeg and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and white sugar:
- Both white sugar and nutmeg are high in calories and carbohydrates.
- Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Nutmeg has signficantly more protein than white sugar.
- Nutmeg is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and nutmeg are high in calories. Nutmeg has 36% more calories than white sugar - white sugar has 387 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, nutmeg is much lighter in carbs, much heavier in fat and similar to white sugar for protein. Nutmeg has a macronutrient ratio of 3:37:60 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | White Sugar | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 37% | 100% |
| Fat | 60% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white sugar and nutmeg are high in carbohydrates. White sugar has 103% more carbohydrates than nutmeg - white sugar has 100g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Nutmeg is an excellent source of dietary fiber and it has more dietary fiber than white sugar - nutmeg has 20.8g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and nutmeg has 97% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Nutmeg has signficantly more protein than white sugar - nutmeg has 5.8g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Nutmeg is high in saturated fat and white sugar has less saturated fat than nutmeg - nutmeg has 25.9g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than white sugar - nutmeg has 3mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Nutmeg and white sugar contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Nutmeg | White Sugar | |
|---|---|---|
| Thiamin | 0.346 MG | ~ |
| Riboflavin | 0.057 MG | 0.019 MG |
| Niacin | 1.299 MG | ~ |
| Vitamin B6 | 0.16 MG | ~ |
| Folate | 76 UG | ~ |
Minerals
calcium
Nutmeg is an excellent source of calcium and it has 183 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 59 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Nutmeg is an excellent source of potassium and it has 174 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and nutmeg has 350mg of potassium.
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 White Sugar (Sugar, granulated) .
Nutmeg g
()
|
Daily Values (%) |
White Sugar 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 white sugar or nutmeg contain more calories in 100 grams?Both white sugar and nutmeg are high in calories. Nutmeg has 40% more calories than white sugar - white sugar has 387 calories in 100g and nutmeg has 525 calories.
Does white sugar or nutmeg have more carbohydrates?
By weight, both white sugar and nutmeg are high in carbohydrates. white sugar has 100% more carbohydrates than nutmeg - white sugar has 100g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does white sugar or nutmeg contain more calcium?
Nutmeg is a rich source of calcium and it has 183 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does white sugar or nutmeg contain more iron?
Nutmeg is an abundant source of iron and it has 59 times more iron than white sugar - white sugar has 0.05mg of iron in 100 grams and nutmeg has 3mg of iron.
Does white sugar or nutmeg contain more potassium?
Nutmeg is a rich source of potassium and it has 174 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and nutmeg has 350mg of potassium.