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Dried fruit vs. Peppermint — In-Depth Nutrition Comparison

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What are the main differences between Dried fruit and Peppermint?

  • Dried fruit is richer in Potassium, yet Peppermint is richer in Manganese, Vitamin C, Iron, Folate, Calcium, Vitamin B2, Magnesium, Zinc, and Vitamin B1.
  • Peppermint's daily need coverage for Manganese is 41% higher.
  • Dried fruit has 2 times more Potassium than Peppermint. Dried fruit has 1162mg of Potassium, while Peppermint has 569mg.

We used Apricots, dried, sulfured, uncooked and Peppermint, fresh types in this comparison.

Infographic

Dried fruit vs Peppermint 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more PotassiumPotassium +104.2%
Contains less SodiumSodium -67.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +341.8%
Contains more IronIron +91%
Contains more ZincZinc +184.6%
Contains more ManganeseManganese +400.4%
~equal in Copper ~0.329mg
~equal in Phosphorus ~73mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 106% 255% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +52.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3080%
Contains more Vitamin AVitamin A +17.9%
Contains more Vitamin B1Vitamin B1 +446.7%
Contains more Vitamin B2Vitamin B2 +259.5%
Contains more FolateFolate +1040%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
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 CarbsCarbs +320.7%
Contains more OtherOther +45.2%
Contains more ProteinProtein +10.6%
Contains more FatsFats +84.3%
Contains more WaterWater +154.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
31% 4% 65%
Saturated Fat: Sat. Fat 0.246 g
Monounsaturated Fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated Fat -93.1%
Contains more Mono. FatMonounsaturated Fat +124.2%
Contains more Poly. FatPolyunsaturated fat +586.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Peppermint Opinion
Calories 241kcal 70kcal Dried fruit
Protein 3.39g 3.75g Peppermint
Fats 0.51g 0.94g Peppermint
Vitamin C 1mg 31.8mg Peppermint
Net carbs 55.34g 6.89g Dried fruit
Carbs 62.64g 14.89g Dried fruit
Magnesium 32mg 80mg Peppermint
Calcium 55mg 243mg Peppermint
Potassium 1162mg 569mg Dried fruit
Iron 2.66mg 5.08mg Peppermint
Sugar 53.44g Peppermint
Fiber 7.3g 8g Peppermint
Copper 0.343mg 0.329mg Dried fruit
Zinc 0.39mg 1.11mg Peppermint
Starch 0.35g Dried fruit
Phosphorus 71mg 73mg Peppermint
Sodium 10mg 31mg Dried fruit
Vitamin A 3604IU 4248IU Peppermint
Vitamin A 180µg 212µg Peppermint
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg 1.176mg Peppermint
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg 0.082mg Peppermint
Vitamin B2 0.074mg 0.266mg Peppermint
Vitamin B3 2.589mg 1.706mg Dried fruit
Vitamin B5 0.516mg 0.338mg Dried fruit
Vitamin B6 0.143mg 0.129mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg 114µg Peppermint
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.246g Dried fruit
Monounsaturated Fat 0.074g 0.033g Dried fruit
Polyunsaturated fat 0.074g 0.508g Peppermint
Tryptophan 0.016mg 0.058mg Peppermint
Threonine 0.073mg 0.154mg Peppermint
Isoleucine 0.063mg 0.154mg Peppermint
Leucine 0.105mg 0.281mg Peppermint
Lysine 0.083mg 0.161mg Peppermint
Methionine 0.015mg 0.053mg Peppermint
Phenylalanine 0.062mg 0.191mg Peppermint
Valine 0.078mg 0.187mg Peppermint
Histidine 0.047mg 0.075mg Peppermint
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Peppermint
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
36%
Dried fruit
47%
Peppermint
Minerals Daily Need Coverage Score
44%
Dried fruit
70%
Peppermint

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.229g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 39)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.2)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.