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Fenugreek vs. Spearmint — In-Depth Nutrition Comparison

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The main differences between Fenugreek and Spearmint

  • Fenugreek is richer in Iron, Copper, Fiber, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Vitamin B2, and Zinc, yet Spearmint is richer in Vitamin A RAE.
  • Daily need coverage for Iron from Fenugreek is 271% higher.
  • Fenugreek contains 5 times more Phosphorus than Spearmint. Fenugreek contains 296mg of Phosphorus, while Spearmint contains 60mg.

Food types used in this article are Spices, fenugreek seed and Spearmint, fresh.

Infographic

Fenugreek 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.
Contains more Iron +182.5%
Contains more Magnesium +203.2%
Contains more Phosphorus +393.3%
Contains more Potassium +68.1%
Contains more Zinc +129.4%
Contains more Copper +362.5%
Contains more Calcium +13.1%
Contains less Sodium -55.2%
Equal in Manganese - 1.118
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 446% 45% 26% 41% 4% 30% 80% 146% 0%
Contains more Iron +182.5%
Contains more Magnesium +203.2%
Contains more Phosphorus +393.3%
Contains more Potassium +68.1%
Contains more Zinc +129.4%
Contains more Copper +362.5%
Contains more Calcium +13.1%
Contains less Sodium -55.2%
Equal in Manganese - 1.118

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.
:
Contains more Vitamin B1 +312.8%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +73%
Contains more Vitamin B6 +279.7%
Contains more Vitamin A +6656.7%
Contains more Vitamin C +343.3%
Contains more Folate +84.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 244% 0% 0% 45% 20% 41% 18% 15% 37% 79% 0% 0% 0%
Contains more Vitamin B1 +312.8%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +73%
Contains more Vitamin B6 +279.7%
Contains more Vitamin A +6656.7%
Contains more Vitamin C +343.3%
Contains more Folate +84.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +599.1%
Contains more Fats +778.1%
Contains more Carbs +593.8%
Contains more Other +68.3%
Contains more Water +867.8%
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 Protein +599.1%
Contains more Fats +778.1%
Contains more Carbs +593.8%
Contains more Other +68.3%
Contains more Water +867.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.9%
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
31% 4% 65%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.394 g
Contains less Saturated Fat -86.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Spearmint Opinion
Net carbs 33.75g 1.61g Fenugreek
Protein 23g 3.29g Fenugreek
Fats 6.41g 0.73g Fenugreek
Carbs 58.35g 8.41g Fenugreek
Calories 323kcal 44kcal Fenugreek
Fiber 24.6g 6.8g Fenugreek
Calcium 176mg 199mg Spearmint
Iron 33.53mg 11.87mg Fenugreek
Magnesium 191mg 63mg Fenugreek
Phosphorus 296mg 60mg Fenugreek
Potassium 770mg 458mg Fenugreek
Sodium 67mg 30mg Spearmint
Zinc 2.5mg 1.09mg Fenugreek
Copper 1.11mg 0.24mg Fenugreek
Manganese 1.228mg 1.118mg Fenugreek
Selenium 6.3µg Fenugreek
Vitamin A 60IU 4054IU Spearmint
Vitamin A RAE 3µg 203µg Spearmint
Vitamin C 3mg 13.3mg Spearmint
Vitamin B1 0.322mg 0.078mg Fenugreek
Vitamin B2 0.366mg 0.175mg Fenugreek
Vitamin B3 1.64mg 0.948mg Fenugreek
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.6mg 0.158mg Fenugreek
Folate 57µg 105µg Spearmint
Tryptophan 0.391mg 0.05mg Fenugreek
Threonine 0.898mg 0.135mg Fenugreek
Isoleucine 1.241mg 0.135mg Fenugreek
Leucine 1.757mg 0.247mg Fenugreek
Lysine 1.684mg 0.141mg Fenugreek
Methionine 0.338mg 0.046mg Fenugreek
Phenylalanine 1.089mg 0.168mg Fenugreek
Valine 1.102mg 0.164mg Fenugreek
Histidine 0.668mg 0.066mg Fenugreek
Saturated Fat 1.46g 0.191g Spearmint
Monounsaturated Fat 0.025g Spearmint
Polyunsaturated fat 0.394g Spearmint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Spearmint
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Fenugreek
38%
Spearmint
Minerals Daily Need Coverage Score
228%
Fenugreek
88%
Spearmint

Comparison summary

Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 1.269g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 0)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $1.6)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.