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Caraway spice vs. Spearmint — In-Depth Nutrition Comparison

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Significant differences between Caraway spice and Spearmint

  • Caraway spice has more Fiber, Copper, Phosphorus, Iron, Calcium, Magnesium, Zinc, Potassium, and Vitamin B1, however, Spearmint is richer in Folate.
  • Caraway spice covers your daily Fiber needs 125% more than Spearmint.
  • Spearmint has 9 times less Phosphorus than Caraway spice. Caraway spice has 568mg of Phosphorus, while Spearmint has 60mg.

Specific food types used in this comparison are Spices, caraway seed and Spearmint, fresh.

Infographic

Caraway spice vs Spearmint 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 184% 207% 119% 609% 303% 150% 243% 2.2% 170% 66%
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 +309.5%
Contains more CalciumCalcium +246.2%
Contains more PotassiumPotassium +195%
Contains more IronIron +36.7%
Contains more CopperCopper +279.2%
Contains more ZincZinc +404.6%
Contains more PhosphorusPhosphorus +846.7%
Contains less SodiumSodium -43.3%
Contains more ManganeseManganese +16.3%
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 70% 22% 50% 0% 96% 87% 68% 0% 83% 0% 0% 7.5% 13%
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 +57.9%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +391%
Contains more Vitamin B2Vitamin B2 +116.6%
Contains more Vitamin B3Vitamin B3 +280.4%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1016.8%
Contains more FolateFolate +950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 15% 50% 10% 6%
Protein: 19.77 g
Fats: 14.59 g
Carbs: 49.9 g
Water: 9.87 g
Other: 5.87 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 +500.9%
Contains more FatsFats +1898.6%
Contains more CarbsCarbs +493.3%
Contains more OtherOther +190.6%
Contains more WaterWater +766.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
6% 65% 30%
Saturated Fat: Sat. Fat 0.62 g
Monounsaturated Fat: Mono. Fat 7.125 g
Polyunsaturated fat: Poly. Fat 3.272 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 +28400%
Contains more Poly. FatPolyunsaturated fat +730.5%
Contains less Sat. FatSaturated Fat -69.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caraway spice Spearmint Opinion
Calories 333kcal 44kcal Caraway spice
Protein 19.77g 3.29g Caraway spice
Fats 14.59g 0.73g Caraway spice
Vitamin C 21mg 13.3mg Caraway spice
Net carbs 11.9g 1.61g Caraway spice
Carbs 49.9g 8.41g Caraway spice
Magnesium 258mg 63mg Caraway spice
Calcium 689mg 199mg Caraway spice
Potassium 1351mg 458mg Caraway spice
Iron 16.23mg 11.87mg Caraway spice
Sugar 0.64g Spearmint
Fiber 38g 6.8g Caraway spice
Copper 0.91mg 0.24mg Caraway spice
Zinc 5.5mg 1.09mg Caraway spice
Phosphorus 568mg 60mg Caraway spice
Sodium 17mg 30mg Caraway spice
Vitamin A 363IU 4054IU Spearmint
Vitamin A RAE 18µg 203µg Spearmint
Vitamin E 2.5mg Caraway spice
Manganese 1.3mg 1.118mg Caraway spice
Selenium 12.1µg Caraway spice
Vitamin B1 0.383mg 0.078mg Caraway spice
Vitamin B2 0.379mg 0.175mg Caraway spice
Vitamin B3 3.606mg 0.948mg Caraway spice
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.36mg 0.158mg Caraway spice
Folate 10µg 105µg Spearmint
Choline 24.7mg Caraway spice
Saturated Fat 0.62g 0.191g Spearmint
Monounsaturated Fat 7.125g 0.025g Caraway spice
Polyunsaturated fat 3.272g 0.394g Caraway spice
Tryptophan 0.244mg 0.05mg Caraway spice
Threonine 0.756mg 0.135mg Caraway spice
Isoleucine 0.826mg 0.135mg Caraway spice
Leucine 1.218mg 0.247mg Caraway spice
Lysine 1.031mg 0.141mg Caraway spice
Methionine 0.361mg 0.046mg Caraway spice
Phenylalanine 0.867mg 0.168mg Caraway spice
Valine 1.037mg 0.164mg Caraway spice
Histidine 0.55mg 0.066mg Caraway spice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caraway spice 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
38%
Caraway spice
38%
Spearmint
Minerals Daily Need Coverage Score
205%
Caraway spice
88%
Spearmint

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 0.64g)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.429g)
Which food contains less Sodium?
Caraway spice
Caraway spice contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Caraway spice
Caraway spice is relatively richer in minerals
Which food is richer in vitamins?
Caraway spice
Caraway spice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Caraway spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170918/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.