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  6. Bay leaf vs. Nutmeg

Bay leaf vs. Nutmeg — In-Depth Nutrition Comparison

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How are Bay leaf and Nutmeg different?

  • Bay leaf is higher in Iron, Manganese, Vitamin B6, Calcium, Vitamin C, Vitamin A RAE, and Vitamin B2, however, Nutmeg is richer in Copper, and Vitamin B1.
  • Daily need coverage for Iron from Bay leaf is 500% higher.
  • Bay leaf contains 62 times more Vitamin A RAE than Nutmeg. While Bay leaf contains 309µg of Vitamin A RAE, Nutmeg contains only 5µg.
  • Bay leaf has less Saturated Fat.

Spices, bay leaf and Spices, nutmeg, ground are the varieties used in this article.

Infographic

Bay leaf vs Nutmeg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bay leaf
Bay leaf
6
:
4
Nutmeg
Nutmeg
Contains more Calcium +353.3%
Contains more Iron +1314.5%
Contains more Potassium +51.1%
Contains more Zinc +72.1%
Contains more Manganese +181.6%
Contains more Selenium +75%
Contains more Magnesium +52.5%
Contains more Phosphorus +88.5%
Contains less Sodium -30.4%
Contains more Copper +146.9%
Bay leaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 251% 1613% 86% 49% 47% 3% 101% 139% 1066% 16%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Calcium +353.3%
Contains more Iron +1314.5%
Contains more Potassium +51.1%
Contains more Zinc +72.1%
Contains more Manganese +181.6%
Contains more Selenium +75%
Contains more Magnesium +52.5%
Contains more Phosphorus +88.5%
Contains less Sodium -30.4%
Contains more Copper +146.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bay leaf
Bay leaf
6
:
3
Nutmeg
Nutmeg
Contains more Vitamin A +5963.7%
Contains more Vitamin C +1450%
Contains more Vitamin B2 +638.6%
Contains more Vitamin B3 +54.3%
Contains more Vitamin B6 +987.5%
Contains more Folate +136.8%
Contains more Vitamin B1 +3744.4%
Bay leaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 372% 0% 0% 155% 3% 98% 38% 0% 402% 135% 0% 0%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin A +5963.7%
Contains more Vitamin C +1450%
Contains more Vitamin B2 +638.6%
Contains more Vitamin B3 +54.3%
Contains more Vitamin B6 +987.5%
Contains more Folate +136.8%
Contains more Vitamin B1 +3744.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bay leaf
Bay leaf
3
:
2
Nutmeg
Nutmeg
Contains more Protein +30.3%
Contains more Carbs +52.1%
Contains more Other +55.4%
Contains more Fats +334.3%
Contains more Water +14.5%
Bay leaf
8% 8% 75% 5% 4%
Protein: 7.61 g
Fats: 8.36 g
Carbs: 74.97 g
Water: 5.44 g
Other: 3.62 g
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more Protein +30.3%
Contains more Carbs +52.1%
Contains more Other +55.4%
Contains more Fats +334.3%
Contains more Water +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bay leaf
Bay leaf
2
:
1
Nutmeg
Nutmeg
Contains less Saturated Fat -91.2%
Contains more Polyunsaturated fat +554.3%
Contains more Monounsaturated Fat +96.3%
Bay leaf
37% 26% 37%
Saturated Fat: 2.28 g
Monounsaturated Fat: 1.64 g
Polyunsaturated fat: 2.29 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -91.2%
Contains more Polyunsaturated fat +554.3%
Contains more Monounsaturated Fat +96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bay leaf Nutmeg
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bay leaf Nutmeg Opinion
Net carbs 48.67g 28.49g Bay leaf
Protein 7.61g 5.84g Bay leaf
Fats 8.36g 36.31g Nutmeg
Carbs 74.97g 49.29g Bay leaf
Calories 313kcal 525kcal Nutmeg
Sugar 2.99g Bay leaf
Fiber 26.3g 20.8g Bay leaf
Calcium 834mg 184mg Bay leaf
Iron 43mg 3.04mg Bay leaf
Magnesium 120mg 183mg Nutmeg
Phosphorus 113mg 213mg Nutmeg
Potassium 529mg 350mg Bay leaf
Sodium 23mg 16mg Nutmeg
Zinc 3.7mg 2.15mg Bay leaf
Copper 0.416mg 1.027mg Nutmeg
Manganese 8.167mg 2.9mg Bay leaf
Selenium 2.8µg 1.6µg Bay leaf
Vitamin A 6185IU 102IU Bay leaf
Vitamin A RAE 309µg 5µg Bay leaf
Vitamin C 46.5mg 3mg Bay leaf
Vitamin B1 0.009mg 0.346mg Nutmeg
Vitamin B2 0.421mg 0.057mg Bay leaf
Vitamin B3 2.005mg 1.299mg Bay leaf
Vitamin B6 1.74mg 0.16mg Bay leaf
Folate 180µg 76µg Bay leaf
Saturated Fat 2.28g 25.94g Bay leaf
Monounsaturated Fat 1.64g 3.22g Nutmeg
Polyunsaturated fat 2.29g 0.35g Bay leaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bay leaf Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
100%
Bay leaf
20%
Nutmeg
Minerals Daily Need Coverage Score
337%
Bay leaf
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Bay leaf
Bay leaf is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Bay leaf
Bay leaf is lower in Saturated Fat (difference - 23.66g)
Which food is lower in glycemic index?
Bay leaf
Bay leaf is lower in glycemic index (difference - 0)
Which food is cheaper?
Bay leaf
Bay leaf is cheaper (difference - $6)
Which food is richer in minerals?
Bay leaf
Bay leaf is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bay leaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170917/nutrients
  2. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.