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  6. Peppermint vs. Spinach raw

Peppermint vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between Peppermint and Spinach raw

  • Peppermint has more Iron, Fiber, Copper, Calcium, Manganese, Vitamin B3, Vitamin B2, and Vitamin B5, while Spinach raw has more Vitamin A RAE, and Folate.
  • Peppermint's daily need coverage for Iron is 30% higher.
  • Spinach raw contains 5 times less Vitamin B5 than Peppermint. Peppermint contains 0.338mg of Vitamin B5, while Spinach raw contains 0.065mg.

The food types used in this comparison are Peppermint, fresh and Spinach, raw.

Infographic

Peppermint vs Spinach raw 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.
Peppermint
Peppermint
9
:
1
Spinach raw
Spinach raw
Contains more Calcium +145.5%
Contains more Iron +87.5%
Contains more Phosphorus +49%
Contains less Sodium -60.8%
Contains more Zinc +109.4%
Contains more Copper +153.1%
Contains more Manganese +31.1%
Equal in Magnesium - 79
Equal in Potassium - 558
Peppermint
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 73% 191% 58% 32% 51% 5% 31% 110% 154% 0%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +145.5%
Contains more Iron +87.5%
Contains more Phosphorus +49%
Contains less Sodium -60.8%
Contains more Zinc +109.4%
Contains more Copper +153.1%
Contains more Manganese +31.1%
Equal in Magnesium - 79
Equal in Potassium - 558

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.
Peppermint
Peppermint
5
:
5
Spinach raw
Spinach raw
Contains more Vitamin C +13.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B5 +420%
Contains more Vitamin A +120.7%
Contains more Vitamin B6 +51.2%
Contains more Folate +70.2%
Equal in Vitamin B1 - 0.078
Peppermint
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +13.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B5 +420%
Contains more Vitamin A +120.7%
Contains more Vitamin B6 +51.2%
Contains more Folate +70.2%
Equal in Vitamin B1 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppermint
Peppermint
4
:
1
Spinach raw
Spinach raw
Contains more Protein +31.1%
Contains more Fats +141%
Contains more Carbs +310.2%
Contains more Water +16.2%
Equal in Other - 1.72
Peppermint
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +31.1%
Contains more Fats +141%
Contains more Carbs +310.2%
Contains more Water +16.2%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppermint
Peppermint
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +230%
Contains more Polyunsaturated fat +207.9%
Contains less Saturated Fat -74.4%
Peppermint
31% 4% 65%
Saturated Fat: 0.246 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.508 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +230%
Contains more Polyunsaturated fat +207.9%
Contains less Saturated Fat -74.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppermint Spinach raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peppermint Spinach raw Opinion
Net carbs 6.89g 1.43g Peppermint
Protein 3.75g 2.86g Peppermint
Fats 0.94g 0.39g Peppermint
Carbs 14.89g 3.63g Peppermint
Calories 70kcal 23kcal Peppermint
Fructose 0.15g Spinach raw
Sugar 0.42g Peppermint
Fiber 8g 2.2g Peppermint
Calcium 243mg 99mg Peppermint
Iron 5.08mg 2.71mg Peppermint
Magnesium 80mg 79mg Peppermint
Phosphorus 73mg 49mg Peppermint
Potassium 569mg 558mg Peppermint
Sodium 31mg 79mg Peppermint
Zinc 1.11mg 0.53mg Peppermint
Copper 0.329mg 0.13mg Peppermint
Manganese 1.176mg 0.897mg Peppermint
Selenium 1µg Spinach raw
Vitamin A 4248IU 9377IU Spinach raw
Vitamin A RAE 212µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 31.8mg 28.1mg Peppermint
Vitamin B1 0.082mg 0.078mg Peppermint
Vitamin B2 0.266mg 0.189mg Peppermint
Vitamin B3 1.706mg 0.724mg Peppermint
Vitamin B5 0.338mg 0.065mg Peppermint
Vitamin B6 0.129mg 0.195mg Spinach raw
Folate 114µg 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.058mg 0.039mg Peppermint
Threonine 0.154mg 0.122mg Peppermint
Isoleucine 0.154mg 0.147mg Peppermint
Leucine 0.281mg 0.223mg Peppermint
Lysine 0.161mg 0.174mg Spinach raw
Methionine 0.053mg 0.053mg
Phenylalanine 0.191mg 0.129mg Peppermint
Valine 0.187mg 0.161mg Peppermint
Histidine 0.075mg 0.064mg Peppermint
Saturated Fat 0.246g 0.063g Spinach raw
Monounsaturated Fat 0.033g 0.01g Peppermint
Polyunsaturated fat 0.508g 0.165g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
51%
Peppermint
181%
Spinach raw
Minerals Daily Need Coverage Score
70%
Peppermint
45%
Spinach raw

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $3)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 48mg)
Which food is richer in minerals?
Peppermint
Peppermint 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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.