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Nutmeg vs. Bay leaf — In-Depth Nutrition Comparison

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How are Nutmeg and Bay leaf different?

  • Nutmeg is higher in Copper, and Vitamin B1, however, Bay leaf is richer in Iron, Manganese, Vitamin B6, Calcium, Vitamin C, Vitamin A RAE, and Vitamin B2.
  • Daily need coverage for Iron from Bay leaf is 500% higher.
  • Nutmeg contains 38 times more Vitamin B1 than Bay leaf. While Nutmeg contains 0.346mg of Vitamin B1, Bay leaf contains only 0.009mg.
  • Bay leaf has less Saturated Fat.

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

Infographic

Nutmeg vs Bay leaf 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.
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%
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%
Contains more MagnesiumMagnesium +52.5%
Contains more CopperCopper +146.9%
Contains more PhosphorusPhosphorus +88.5%
Contains less SodiumSodium -30.4%
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%

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +3744.4%
Contains more CholineCholine +∞%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Bay leaf
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 Nutmeg Bay leaf Opinion
Calories 525kcal 313kcal Nutmeg
Protein 5.84g 7.61g Bay leaf
Fats 36.31g 8.36g Nutmeg
Vitamin C 3mg 46.5mg Bay leaf
Net carbs 28.49g 48.67g Bay leaf
Carbs 49.29g 74.97g Bay leaf
Magnesium 183mg 120mg Nutmeg
Calcium 184mg 834mg Bay leaf
Potassium 350mg 529mg Bay leaf
Iron 3.04mg 43mg Bay leaf
Sugar 2.99g Bay leaf
Fiber 20.8g 26.3g Bay leaf
Copper 1.027mg 0.416mg Nutmeg
Zinc 2.15mg 3.7mg Bay leaf
Phosphorus 213mg 113mg Nutmeg
Sodium 16mg 23mg Nutmeg
Vitamin A 102IU 6185IU Bay leaf
Vitamin A RAE 5µg 309µg Bay leaf
Manganese 2.9mg 8.167mg Bay leaf
Selenium 1.6µg 2.8µg Bay leaf
Vitamin B1 0.346mg 0.009mg Nutmeg
Vitamin B2 0.057mg 0.421mg Bay leaf
Vitamin B3 1.299mg 2.005mg Bay leaf
Vitamin B6 0.16mg 1.74mg Bay leaf
Folate 76µg 180µg Bay leaf
Choline 8.8mg Nutmeg
Saturated Fat 25.94g 2.28g Bay leaf
Monounsaturated Fat 3.22g 1.64g Nutmeg
Polyunsaturated fat 0.35g 2.29g Bay leaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Bay leaf
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
18%
Nutmeg
92%
Bay leaf
Minerals Daily Need Coverage Score
121%
Nutmeg
337%
Bay leaf

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