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Bay leaf vs. Spearmint — In-Depth Nutrition Comparison

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How are Bay leaf and Spearmint different?

  • Bay leaf has more Iron, Manganese, Vitamin B6, Fiber, Calcium, Vitamin C, Zinc, Copper, Vitamin B2, and Folate than Spearmint.
  • Daily need coverage for Iron from Bay leaf is 389% higher.
  • Bay leaf contains 11 times more Vitamin B6 than Spearmint. While Bay leaf contains 1.74mg of Vitamin B6, Spearmint contains only 0.158mg.

Spices, bay leaf and Spearmint, fresh are the varieties used in this article.

Infographic

Bay leaf vs Spearmint 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +319.1%
Contains more PotassiumPotassium +15.5%
Contains more IronIron +262.3%
Contains more CopperCopper +73.3%
Contains more ZincZinc +239.4%
Contains more PhosphorusPhosphorus +88.3%
Contains less SodiumSodium -23.3%
Contains more ManganeseManganese +630.5%
Contains more SeleniumSelenium +∞%

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%
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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin CVitamin C +249.6%
Contains more Vitamin AVitamin A +52.6%
Contains more Vitamin B2Vitamin B2 +140.6%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B6Vitamin B6 +1001.3%
Contains more FolateFolate +71.4%
Contains more Vitamin B1Vitamin B1 +766.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +131.3%
Contains more FatsFats +1045.2%
Contains more CarbsCarbs +791.4%
Contains more OtherOther +79.2%
Contains more WaterWater +1472.6%

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +6460%
Contains more Poly. FatPolyunsaturated fat +481.2%
Contains less Sat. FatSaturated Fat -91.6%

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 Spearmint
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bay leaf Spearmint Opinion
Calories 313kcal 44kcal Bay leaf
Protein 7.61g 3.29g Bay leaf
Fats 8.36g 0.73g Bay leaf
Vitamin C 46.5mg 13.3mg Bay leaf
Net carbs 48.67g 1.61g Bay leaf
Carbs 74.97g 8.41g Bay leaf
Magnesium 120mg 63mg Bay leaf
Calcium 834mg 199mg Bay leaf
Potassium 529mg 458mg Bay leaf
Iron 43mg 11.87mg Bay leaf
Fiber 26.3g 6.8g Bay leaf
Copper 0.416mg 0.24mg Bay leaf
Zinc 3.7mg 1.09mg Bay leaf
Phosphorus 113mg 60mg Bay leaf
Sodium 23mg 30mg Bay leaf
Vitamin A 6185IU 4054IU Bay leaf
Vitamin A RAE 309µg 203µg Bay leaf
Manganese 8.167mg 1.118mg Bay leaf
Selenium 2.8µg Bay leaf
Vitamin B1 0.009mg 0.078mg Spearmint
Vitamin B2 0.421mg 0.175mg Bay leaf
Vitamin B3 2.005mg 0.948mg Bay leaf
Vitamin B5 0.25mg Spearmint
Vitamin B6 1.74mg 0.158mg Bay leaf
Folate 180µg 105µg Bay leaf
Saturated Fat 2.28g 0.191g Spearmint
Monounsaturated Fat 1.64g 0.025g Bay leaf
Polyunsaturated fat 2.29g 0.394g Bay leaf
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint

Which food is preferable for your diet?

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

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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
38%
Spearmint
Minerals Daily Need Coverage Score
337%
Bay leaf
88%
Spearmint

Comparison summary

Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 2.089g)
Which food contains less Sodium?
Bay leaf
Bay leaf contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Bay leaf
Bay leaf is relatively richer in minerals
Which food is richer in vitamins?
Bay leaf
Bay leaf is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.