How many calories are in one teaspoon of nutmeg?

Nutmeg has 12 calories per teaspoon or 545 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

How much protein is in one teaspoon of nutmeg?

A single teaspoon of Nutmeg contains 0.1 grams of protein. Nutmeg is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in nutmeg?

Nutmeg is an excellent source of a few nutrients, including dietary fiber and calcium. It also contains significant amounts of magnesium.

Does nutmeg contain antioxidants?

Nutmeg contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to nutmeg in cooking?

Pumpkin pie spice, allspice and cardamom are similar to, or commonly paired with nutmeg in cooking and recipes.

Food with Nutrition Similar to Nutmeg

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Summary
Similar baked
Similar nuts
Similar plants
Similar sweets

Nutmeg source

Similar to Nutmeg

A common and very nutrient dense spice, nutmeg is an excellent source of dietary fiber, calcium, iron and potassium. One teaspoon of ground nutmeg contains about 12 calories.

Many foods are similar nutritionally to nutmeg, including tortilla, chia seeds, cardamom and sunflower seeds.

We compared the key nutrients in nutmeg (dietary fiber, calcium, iron and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

baked goods: Tortilla, Whole Wheat Bread

nuts, grains and legumes: Chia Seeds, Sunflower Seeds, Barley, Cornmeal, Mung Bean, Hazelnut, Pumpkin Seeds

plants and vegetables: Cardamom, Cayenne Pepper, Paprika, Tumeric, Coriander Seeds, Edamame, Black Pepper, Ginger, Mint, Rosemary

sweets: Cocoa Powder

The details of the top 20 foods most nutritionally similar to nutmeg are below.

baked goods

Tortilla

Similarity: > 95%

Tortilla is also high in dietary fiber and calcium. Also, tortilla contains more pantothenic acid than nutmeg.

For 100 grams of nutmeg and tortilla:

Nutmeg (45 tsps)		Tortilla (3.5 ounces)
21	dietary fiber (G)	6.3
184	calcium (MG)	81
3	iron (MG)	1.2
350	potassium (MG)	186

A higher water content, tortilla is less nutritionally dense than nutmeg. Nutmeg does contain more Vitamin C, iron, potassium and thiamin than tortilla by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	218
3	sugar (G)	0.88
5.8	protein (G)	5.7
26	saturated fat (G)	0.45
3	Vitamin C (MG)	0
5	Vitamin A (UG)	0
0	Vitamin E (MG)	0.28
0.35	thiamin (MG)	0.09
0.06	riboflavin (MG)	0.07
1.3	niacin (MG)	1.5
0	pantothenic acid (MG)	0.11
0.16	Vitamin B6 (MG)	0.22
76	folate (UG)	5

0.99 | 0.99 | 2.54 Complete Comparison:
Tortilla vs. Nutmeg

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, whole wheat bread contains more protein, Vitamin E, riboflavin, niacin and pantothenic acid than nutmeg.

For 100 grams of nutmeg and whole wheat bread:

Nutmeg (45 tsps)		Whole Wheat Bread (3.5 ounces)
21	dietary fiber (G)	7.4
184	calcium (MG)	103
3	iron (MG)	2.5
350	potassium (MG)	230

However, nutmeg does contain more Vitamin C than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	265
3	sugar (G)	6.4
5.8	protein (G)	13
26	saturated fat (G)	0.87
3	Vitamin C (MG)	0.1
5	Vitamin A (UG)	0
0	Vitamin E (MG)	0.37
0.35	thiamin (MG)	0.28
0.06	riboflavin (MG)	0.13
1.3	niacin (MG)	4
0	pantothenic acid (MG)	0.34
0.16	Vitamin B6 (MG)	0.26
76	folate (UG)	75

0.959 | 0.959 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Nutmeg

nuts, grains and legumes

Several seeds or grains offer similar nutrients to nutmeg including chia seeds, sunflower seeds, barley, cornmeal and mung bean.

Chia Seeds

Similarity: > 95%

Chia seeds are high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, chia seeds contains more protein, trans fat, Vitamin E, thiamin and riboflavin than nutmeg.

For 100 grams of nutmeg and chia seeds:

Nutmeg (45 tsps)		Chia Seeds (3.5 ounces)
21	dietary fiber (G)	34
184	calcium (MG)	631
3	iron (MG)	7.7
350	potassium (MG)	407

However, nutmeg does contain more Vitamin B6 than chia seeds by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	486
3	sugar (G)	0
5.8	protein (G)	17
26	saturated fat (G)	3.3
0	trans fat (G)	0.14
3	Vitamin C (MG)	1.6
5	Vitamin A (UG)	0
0	Vitamin E (MG)	0.5
0.35	thiamin (MG)	0.62
0.06	riboflavin (MG)	0.17
1.3	niacin (MG)	8.8
0.16	Vitamin B6 (MG)	0
76	folate (UG)	49

0.986 | 0.986 | 9.56 Complete Comparison:
Chia Seeds vs. Nutmeg

Sunflower Seeds

Similarity: > 95%

Sunflower seeds are high in many of the same nutrients as nutmeg, including dietary fiber, saturated fat, calcium and iron. Moreover, sunflower seeds contains more protein, riboflavin, niacin, pantothenic acid and Vitamin B6 than nutmeg.

For 100 grams of nutmeg and sunflower seeds:

Nutmeg (45 tsps)		Sunflower Seeds (3/4 cup)
21	dietary fiber (G)	12
184	calcium (MG)	57
3	iron (MG)	6.8
350	potassium (MG)	491

However, nutmeg does contain more than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	619
3	sugar (G)	0
5.8	protein (G)	17
26	saturated fat (G)	6
3	Vitamin C (MG)	1.4
5	Vitamin A (UG)	0
0.35	thiamin (MG)	0.33
0.06	riboflavin (MG)	0.29
1.3	niacin (MG)	4.2
0	pantothenic acid (MG)	7.1
0.16	Vitamin B6 (MG)	0.81
76	folate (UG)	238

0.98 | 0.98 | 8.9 Complete Comparison:
Sunflower Seeds vs. Nutmeg

Barley

Similarity: > 95%

Barley is also high in dietary fiber, iron and potassium. Moreover, barley contains more protein, niacin, pantothenic acid and Vitamin B6 than nutmeg.

For 100 grams of nutmeg and barley:

Nutmeg (45 tsps)		Barley (1/2 cup)
21	dietary fiber (G)	16
184	calcium (MG)	29
3	iron (MG)	2.5
350	potassium (MG)	280

However, nutmeg does contain more Vitamin C, calcium, thiamin and folate than barley by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	352
3	sugar (G)	0.8
5.8	protein (G)	9.9
26	saturated fat (G)	0.24
3	Vitamin C (MG)	0
5	Vitamin A (UG)	1
0	Vitamin E (MG)	0.02
0.35	thiamin (MG)	0.19
0.06	riboflavin (MG)	0.11
1.3	niacin (MG)	4.6
0	pantothenic acid (MG)	0.28
0.16	Vitamin B6 (MG)	0.26
76	folate (UG)	23

0.967 | 0.967 | 4.82 Complete Comparison:
Barley vs. Nutmeg

Cornmeal

Similarity: > 95%

Cornmeal is also high in dietary fiber, iron and potassium. Moreover, cornmeal contains more protein, Vitamin E, niacin, pantothenic acid and Vitamin B6 than nutmeg.

For 100 grams of nutmeg and cornmeal:

Nutmeg (45 tsps)		Cornmeal (7/8 cup)
21	dietary fiber (G)	9.4
184	calcium (MG)	6
3	iron (MG)	3
350	potassium (MG)	322

However, nutmeg does contain more Vitamin C, calcium and folate than cornmeal by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	384
3	sugar (G)	1.6
5.8	protein (G)	9.9
26	saturated fat (G)	1
3	Vitamin C (MG)	0
5	Vitamin A (UG)	0
0	Vitamin E (MG)	0.37
0.35	thiamin (MG)	0.3
0.06	riboflavin (MG)	0.09
1.3	niacin (MG)	2.5
0	pantothenic acid (MG)	0.6
0.16	Vitamin B6 (MG)	0.59
76	folate (UG)	34

0.963 | 0.963 | 4.2 Complete Comparison:
Cornmeal vs. Nutmeg

Mung Bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, mung bean contains more protein, Vitamin E, thiamin, riboflavin and niacin than nutmeg.

For 100 grams of nutmeg and mung bean:

Nutmeg (45 tsps)		Mung Bean (1/2 cup)
21	dietary fiber (G)	16
184	calcium (MG)	132
3	iron (MG)	6.7
350	potassium (MG)	1246

However, nutmeg does contain more than mung bean by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	347
3	sugar (G)	6.6
5.8	protein (G)	24
26	saturated fat (G)	0.35
3	Vitamin C (MG)	4.8
5	Vitamin A (UG)	6
0	Vitamin E (MG)	0.51
0.35	thiamin (MG)	0.62
0.06	riboflavin (MG)	0.23
1.3	niacin (MG)	2.3
0	pantothenic acid (MG)	1.9
0.16	Vitamin B6 (MG)	0.38
76	folate (UG)	625

0.958 | 0.958 | 7.63 Complete Comparison:
Mung Bean vs. Nutmeg

Hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, hazelnut contains more protein, Vitamin E, pantothenic acid and Vitamin B6 than nutmeg.

For 100 grams of nutmeg and hazelnut:

Nutmeg (45 tsps)		Hazelnut (3.5 ounces)
21	dietary fiber (G)	9.4
184	calcium (MG)	123
3	iron (MG)	4.4
350	potassium (MG)	755

However, nutmeg does contain more than hazelnut by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	646
3	sugar (G)	4.9
5.8	protein (G)	15
26	saturated fat (G)	4.5
3	Vitamin C (MG)	3.8
5	Vitamin A (UG)	3
0	Vitamin E (MG)	15
0.35	thiamin (MG)	0.34
0.06	riboflavin (MG)	0.12
1.3	niacin (MG)	2.1
0	pantothenic acid (MG)	0.92
0.16	Vitamin B6 (MG)	0.62
76	folate (UG)	88

0.937 | 0.937 | 7.63 Complete Comparison:
Hazelnut vs. Nutmeg

Pumpkin Seeds

Similarity: > 90%

Pumpkin seeds are high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Also, pumpkin seeds contains more protein than nutmeg.

For 100 grams of nutmeg and pumpkin seeds:

Nutmeg (45 tsps)		Pumpkin Seeds (1.5 cup)
21	dietary fiber (G)	18
184	calcium (MG)	55
3	iron (MG)	3.3
350	potassium (MG)	919

However, nutmeg does contain more Vitamin C, thiamin and niacin than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	446
3	sugar (G)	0
5.8	protein (G)	19
26	saturated fat (G)	3.7
3	Vitamin C (MG)	0.3
5	Vitamin A (UG)	3
0.35	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.05
1.3	niacin (MG)	0.29
0	pantothenic acid (MG)	0.06
0.16	Vitamin B6 (MG)	0.04
76	folate (UG)	9

0.93 | 0.93 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Nutmeg

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to nutmeg. Cardamom, cayenne pepper, paprika, tumeric and coriander seeds are all high in dietary fiber, calcium, iron and or potassium.

Cardamom

Similarity: > 95%

Cardamom is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, cardamom contains more protein, Vitamin C, riboflavin and Vitamin B6 than nutmeg.

For 100 grams of nutmeg and cardamom:

Nutmeg (45 tsps)		Cardamom (50 tsps)
21	dietary fiber (G)	28
184	calcium (MG)	383
3	iron (MG)	14
350	potassium (MG)	1119

However, nutmeg does contain more thiamin and folate than cardamom by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	311
3	sugar (G)	0
5.8	protein (G)	11
26	saturated fat (G)	0.68
3	Vitamin C (MG)	21
5	Vitamin A (UG)	0
0.35	thiamin (MG)	0.2
0.06	riboflavin (MG)	0.18
1.3	niacin (MG)	1.1
0.16	Vitamin B6 (MG)	0.23
76	folate (UG)	0

0.981 | 0.981 | 7.2 Complete Comparison:
Cardamom vs. Nutmeg

Cayenne Pepper

Similarity: > 95%

More nutritionally dense than nutmeg, cayenne pepper is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, cayenne pepper contains more protein, Vitamin C, Vitamin A and Vitamin E than nutmeg.

For 100 grams of nutmeg and cayenne pepper:

Nutmeg (45 tsps)		Cayenne Pepper (56 tsps)
21	dietary fiber (G)	27
184	calcium (MG)	148
3	iron (MG)	7.8
350	potassium (MG)	2014

However, nutmeg does contain more than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	318
3	sugar (G)	10
5.8	protein (G)	12
26	saturated fat (G)	3.3
3	Vitamin C (MG)	76
5	Vitamin A (UG)	2081
0	Vitamin E (MG)	30
0.35	thiamin (MG)	0.33
0.06	riboflavin (MG)	0.92
1.3	niacin (MG)	8.7
0.16	Vitamin B6 (MG)	2.5
76	folate (UG)	106

0.98 | 0.98 | 12.64 Complete Comparison:
Cayenne Pepper vs. Nutmeg

Paprika

Similarity: > 95%

More nutritionally dense than nutmeg, paprika is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, paprika contains more protein, Vitamin A, Vitamin E and riboflavin than nutmeg.

For 100 grams of nutmeg and paprika:

Nutmeg (45 tsps)		Paprika (43 tsps)
21	dietary fiber (G)	35
184	calcium (MG)	229
3	iron (MG)	21
350	potassium (MG)	2280

However, nutmeg does contain more than paprika by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	282
3	sugar (G)	10
5.8	protein (G)	14
26	saturated fat (G)	2.1
3	Vitamin C (MG)	0.9
5	Vitamin A (UG)	2463
0	Vitamin E (MG)	29
0.35	thiamin (MG)	0.33
0.06	riboflavin (MG)	1.2
1.3	niacin (MG)	10
0	pantothenic acid (MG)	2.5
0.16	Vitamin B6 (MG)	2.1
76	folate (UG)	49

0.971 | 0.971 | 13.17 Complete Comparison:
Paprika vs. Nutmeg

Tumeric

Similarity: > 95%

Tumeric is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, tumeric contains more protein, Vitamin E, riboflavin and pantothenic acid than nutmeg.

For 100 grams of nutmeg and tumeric:

Nutmeg (45 tsps)		Tumeric (33 tsps)
21	dietary fiber (G)	23
184	calcium (MG)	168
3	iron (MG)	55
350	potassium (MG)	2080

However, nutmeg does contain more thiamin and folate than tumeric by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	312
3	sugar (G)	3.2
5.8	protein (G)	9.7
26	saturated fat (G)	1.8
0	trans fat (G)	0.06
3	Vitamin C (MG)	0.7
5	Vitamin A (UG)	0
0	Vitamin E (MG)	4.4
0.35	thiamin (MG)	0.06
0.06	riboflavin (MG)	0.15
1.3	niacin (MG)	1.4
0	pantothenic acid (MG)	0.54
0.16	Vitamin B6 (MG)	0.11
76	folate (UG)	20

0.969 | 0.969 | 7.4 Complete Comparison:
Tumeric vs. Nutmeg

Coriander Seeds

Similarity: > 95%

Coriander seeds are high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, coriander seeds contains more protein, Vitamin C, riboflavin and niacin than nutmeg.

For 100 grams of nutmeg and coriander seeds:

Nutmeg (45 tsps)		Coriander Seeds (56 tsps)
21	dietary fiber (G)	42
184	calcium (MG)	709
3	iron (MG)	16
350	potassium (MG)	1267

However, nutmeg does contain more thiamin, Vitamin B6 and folate than coriander seeds by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	298
3	sugar (G)	0
5.8	protein (G)	12
26	saturated fat (G)	0.99
3	Vitamin C (MG)	21
5	Vitamin A (UG)	0
0.35	thiamin (MG)	0.24
0.06	riboflavin (MG)	0.29
1.3	niacin (MG)	2.1
0.16	Vitamin B6 (MG)	0
76	folate (UG)	0

0.968 | 0.968 | 8.62 Complete Comparison:
Coriander Seeds vs. Nutmeg

Edamame

Similarity: > 95%

Edamame is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, edamame contains more protein, Vitamin C, Vitamin E, riboflavin and pantothenic acid than nutmeg.

For 100 grams of nutmeg and edamame:

Nutmeg (45 tsps)		Edamame (5/8 cup)
21	dietary fiber (G)	5.2
184	calcium (MG)	63
3	iron (MG)	2.3
350	potassium (MG)	436

However, nutmeg does contain more thiamin than edamame by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	121
3	sugar (G)	2.2
5.8	protein (G)	12
26	saturated fat (G)	0.62
0	trans fat (G)	0.01
3	Vitamin C (MG)	6.1
5	Vitamin A (UG)	15
0	Vitamin E (MG)	0.68
0.35	thiamin (MG)	0.2
0.06	riboflavin (MG)	0.16
1.3	niacin (MG)	0.92
0	pantothenic acid (MG)	0.4
0.16	Vitamin B6 (MG)	0.1
76	folate (UG)	311

0.958 | 0.958 | 3.97 Complete Comparison:
Edamame vs. Nutmeg

Black Pepper

Similarity: > 95%

Black pepper is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, black pepper contains more protein, Vitamin A, Vitamin E, riboflavin and pantothenic acid than nutmeg.

For 100 grams of nutmeg and black pepper:

Nutmeg (45 tsps)		Black Pepper (43 tsps)
21	dietary fiber (G)	25
184	calcium (MG)	443
3	iron (MG)	9.7
350	potassium (MG)	1329

However, nutmeg does contain more Vitamin C, thiamin and folate than black pepper by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	251
3	sugar (G)	0.64
5.8	protein (G)	10
26	saturated fat (G)	1.4
3	Vitamin C (MG)	0
5	Vitamin A (UG)	27
0	Vitamin E (MG)	1
0.35	thiamin (MG)	0.11
0.06	riboflavin (MG)	0.18
1.3	niacin (MG)	1.1
0	pantothenic acid (MG)	1.4
0.16	Vitamin B6 (MG)	0.29
76	folate (UG)	17

0.954 | 0.954 | 7.22 Complete Comparison:
Black Pepper vs. Nutmeg

Ginger

Similarity: > 90%

Ginger is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, ginger contains more protein, riboflavin, niacin, pantothenic acid and Vitamin B6 than nutmeg.

For 100 grams of nutmeg and ginger:

Nutmeg (45 tsps)		Ginger (56 tsps)
21	dietary fiber (G)	14
184	calcium (MG)	114
3	iron (MG)	20
350	potassium (MG)	1320

However, nutmeg does contain more thiamin and folate than ginger by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	335
3	sugar (G)	3.4
5.8	protein (G)	9
26	saturated fat (G)	2.6
3	Vitamin C (MG)	0.7
5	Vitamin A (UG)	2
0.35	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.17
1.3	niacin (MG)	9.6
0	pantothenic acid (MG)	0.48
0.16	Vitamin B6 (MG)	0.63
76	folate (UG)	13

0.935 | 0.935 | 7.85 Complete Comparison:
Ginger vs. Nutmeg

Mint

Similarity: > 90%

Mint is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, mint contains more Vitamin C, Vitamin A, riboflavin, pantothenic acid and folate than nutmeg.

For 100 grams of nutmeg and mint:

Nutmeg (45 tsps)		Mint (2000 leaves)
21	dietary fiber (G)	8
184	calcium (MG)	243
3	iron (MG)	5.1
350	potassium (MG)	569

However, nutmeg does contain more protein and thiamin than mint by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	70
3	sugar (G)	0
5.8	protein (G)	3.8
26	saturated fat (G)	0.25
3	Vitamin C (MG)	32
5	Vitamin A (UG)	212
0.35	thiamin (MG)	0.08
0.06	riboflavin (MG)	0.27
1.3	niacin (MG)	1.7
0	pantothenic acid (MG)	0.34
0.16	Vitamin B6 (MG)	0.13
76	folate (UG)	114

0.93 | 0.93 | 4.05 Complete Comparison:
Mint vs. Nutmeg

Rosemary

Similarity: > 90%

Rosemary is high in many of the same nutrients as nutmeg, including dietary fiber, calcium, iron and potassium. Moreover, rosemary contains more Vitamin C, Vitamin A, riboflavin, pantothenic acid and Vitamin B6 than nutmeg.

For 100 grams of nutmeg and rosemary:

Nutmeg (45 tsps)		Rosemary (143 tsps)
21	dietary fiber (G)	14
184	calcium (MG)	317
3	iron (MG)	6.7
350	potassium (MG)	668

However, nutmeg does contain more protein and thiamin than rosemary by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	131
3	sugar (G)	0
5.8	protein (G)	3.3
26	saturated fat (G)	2.8
3	Vitamin C (MG)	22
5	Vitamin A (UG)	146
0.35	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.15
1.3	niacin (MG)	0.91
0	pantothenic acid (MG)	0.8
0.16	Vitamin B6 (MG)	0.34
76	folate (UG)	109

0.923 | 0.923 | 4.31 Complete Comparison:
Rosemary vs. Nutmeg

sweets

Cocoa Powder

Similarity: > 90%

Cocoa powder is high in many of the same nutrients as nutmeg, including dietary fiber, saturated fat, calcium and iron. Moreover, cocoa powder contains more protein, riboflavin, niacin and pantothenic acid than nutmeg.

For 100 grams of nutmeg and cocoa powder:

Nutmeg (45 tsps)		Cocoa Powder (19 tbsps)
21	dietary fiber (G)	37
184	calcium (MG)	128
3	iron (MG)	14
350	potassium (MG)	1524

However, nutmeg does contain more Vitamin C, thiamin and folate than cocoa powder by weight.

Here is a comparison of the rest of nutrients:

525	calories (KCAL)	228
3	sugar (G)	1.8
5.8	protein (G)	20
26	saturated fat (G)	8.1
3	Vitamin C (MG)	0
5	Vitamin A (UG)	0
0	Vitamin E (MG)	0.1
0.35	thiamin (MG)	0.08
0.06	riboflavin (MG)	0.24
1.3	niacin (MG)	2.2
0	pantothenic acid (MG)	0.25
0.16	Vitamin B6 (MG)	0.12
76	folate (UG)	32

0.938 | 0.938 | 8.33 Complete Comparison:
Cocoa Powder vs. Nutmeg

Other Nutritional Substitutes

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