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  6. Nutmeg vs. Bay leaf

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 A, vitamin B6, calcium, vitamin C, and vitamin B2.
  • Daily need coverage for iron for 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
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.
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%
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
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%
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%
Contains more Vitamin B1Vitamin B1 +3744.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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%

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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. 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.