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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 A, vitamin B6, calcium, vitamin C, and vitamin B2; however, nutmeg is richer in copper and vitamin B1.
  • Daily need coverage for iron for bay leaf is 500% higher.
  • Bay leaf contains 61 times more vitamin A than nutmeg. While bay leaf contains 6185 IU of vitamin A, nutmeg contains only 102 IU.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 250% 47% 1613% 139% 101% 48% 3% 1065% 15%
Nutmeg
Nutmeg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more CalciumCalcium +353.3%
Contains more PotassiumPotassium +51.1%
Contains more IronIron +1314.5%
Contains more ZincZinc +72.1%
Contains more ManganeseManganese +181.6%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +52.5%
Contains more CopperCopper +146.9%
Contains more PhosphorusPhosphorus +88.5%
Contains less SodiumSodium -30.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 155% 0% 103% 0% 2.3% 97% 38% 0% 402% 0% 0% 135%
Nutmeg
Nutmeg
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin AVitamin A +6080%
Contains more Vitamin B2Vitamin B2 +638.6%
Contains more Vitamin B3Vitamin B3 +54.3%
Contains more Vitamin B6Vitamin B6 +987.5%
Contains more FolateFolate +136.8%
Contains more Vitamin B1Vitamin B1 +3744.4%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bay leaf Nutmeg DV% diff.
Iron 43mg 3.04mg 500%
Manganese 8.167mg 2.9mg 229%
Vitamin B6 1.74mg 0.16mg 122%
Saturated fat 2.28g 25.94g 108%
Copper 0.416mg 1.027mg 68%
Calcium 834mg 184mg 65%
Vitamin C 46.5mg 3mg 48%
Fats 8.36g 36.31g 43%
Vitamin A 309µg 5µg 34%
Vitamin B1 0.009mg 0.346mg 28%
Vitamin B2 0.421mg 0.057mg 28%
Folate 180µg 76µg 26%
Fiber 26.3g 20.8g 22%
Magnesium 120mg 183mg 15%
Zinc 3.7mg 2.15mg 14%
Phosphorus 113mg 213mg 14%
Polyunsaturated fat 2.29g 0.35g 13%
Calories 313kcal 525kcal 11%
Carbs 74.97g 49.29g 9%
Potassium 529mg 350mg 5%
Protein 7.61g 5.84g 4%
Vitamin B3 2.005mg 1.299mg 4%
Monounsaturated fat 1.64g 3.22g 4%
Selenium 2.8µg 1.6µg 2%
Choline 8.8mg 2%
Protein per 100 calories 2.4g 1.1g N/A
Calories per 10 g protein 411kcal 899kcal N/A
Weight per 100 calories 32g 19g N/A
Unsaturated / Saturated Fat ratio 1.7 0.14 N/A
Net carbs 48.67g 28.49g N/A
Sugar 2.99g N/A
Sodium 23mg 16mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Nutmeg
2
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 ProteinProtein +30.3%
Contains more CarbsCarbs +52.1%
Contains more OtherOther +55.4%
Contains more FatsFats +334.3%
Contains more WaterWater +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 26% 37%
Saturated fat: Sat. Fat 2.28 g
Monounsaturated fat: Mono. Fat 1.64 g
Polyunsaturated fat: Poly. Fat 2.29 g
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +554.3%
Contains more Mono. FatMonounsaturated fat +96.3%

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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.