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  6. Spinach raw vs. Peppermint

Spinach raw vs. Peppermint — In-Depth Nutrition Comparison

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Differences between Spinach raw and Peppermint

  • Spinach raw has more Vitamin A RAE, and Folate, while Peppermint has more Iron, Fiber, Copper, Calcium, Manganese, Vitamin B3, Vitamin B2, and Vitamin B5.
  • Peppermint's daily need coverage for Iron is 30% higher.
  • Peppermint contains 2 times less Vitamin A RAE than Spinach raw. Spinach raw contains 469µg of Vitamin A RAE, while Peppermint contains 212µg.

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

Infographic

Spinach raw vs Peppermint 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.
Spinach raw
Spinach raw
1
:
9
Peppermint
Peppermint
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 - 80
Equal in Potassium - 569
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Peppermint
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 73% 191% 58% 32% 51% 5% 31% 110% 154% 0%
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 - 80
Equal in Potassium - 569

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.
Spinach raw
Spinach raw
5
:
5
Peppermint
Peppermint
Contains more Vitamin A +120.7%
Contains more Vitamin B6 +51.2%
Contains more Folate +70.2%
Contains more Vitamin C +13.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B5 +420%
Equal in Vitamin B1 - 0.082
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%
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%
Contains more Vitamin A +120.7%
Contains more Vitamin B6 +51.2%
Contains more Folate +70.2%
Contains more Vitamin C +13.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B5 +420%
Equal in Vitamin B1 - 0.082

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Peppermint
Peppermint
Contains more Water +16.2%
Contains more Protein +31.1%
Contains more Fats +141%
Contains more Carbs +310.2%
Equal in Other - 1.77
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
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
Contains more Water +16.2%
Contains more Protein +31.1%
Contains more Fats +141%
Contains more Carbs +310.2%
Equal in Other - 1.77

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Peppermint
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
181%
Spinach raw
51%
Peppermint
Minerals Daily Need Coverage Score
45%
Spinach raw
70%
Peppermint

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.