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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
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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
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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 155% 371% 0% 0% 2.3% 97% 38% 0% 402% 0% 0% 135% 0%
Nutmeg
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin AVitamin A +5963.7%
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 E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
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
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%

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
Calories 313kcal 525kcal Nutmeg
Protein 7.61g 5.84g Bay leaf
Fats 8.36g 36.31g Nutmeg
Vitamin C 46.5mg 3mg Bay leaf
Net carbs 48.67g 28.49g Bay leaf
Carbs 74.97g 49.29g Bay leaf
Magnesium 120mg 183mg Nutmeg
Calcium 834mg 184mg Bay leaf
Potassium 529mg 350mg Bay leaf
Iron 43mg 3.04mg Bay leaf
Sugar 2.99g Bay leaf
Fiber 26.3g 20.8g Bay leaf
Copper 0.416mg 1.027mg Nutmeg
Zinc 3.7mg 2.15mg Bay leaf
Phosphorus 113mg 213mg Nutmeg
Sodium 23mg 16mg Nutmeg
Vitamin A 6185IU 102IU Bay leaf
Vitamin A RAE 309µg 5µg Bay leaf
Manganese 8.167mg 2.9mg Bay leaf
Selenium 2.8µg 1.6µg 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
Choline 8.8mg Nutmeg
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 Calories diet ok
Low Fats diet ok
Low Carbs 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
92%
Bay leaf
18%
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.