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Marjoram vs. Spearmint — In-Depth Nutrition Comparison

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How are Marjoram and Spearmint different?

  • Marjoram is higher than Spearmint in Iron, Manganese, Calcium, Fiber, Copper, Vitamin B6, Magnesium, Vitamin C, Folate, and Phosphorus.
  • Marjoram covers your daily need of Iron 886% more than Spearmint.
  • Marjoram contains 10 times more Calcium than Spearmint. Marjoram contains 1990mg of Calcium, while Spearmint contains 199mg.

Spices, marjoram, dried and Spearmint, fresh types were used in this article.

Infographic

Marjoram 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 Calcium +900%
Contains more Iron +596.8%
Contains more Magnesium +449.2%
Contains more Phosphorus +410%
Contains more Potassium +232.3%
Contains more Zinc +230.3%
Contains more Copper +372.1%
Contains more Manganese +386%
Contains less Sodium -61%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 597% 3102% 248% 132% 135% 11% 99% 378% 709% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 446% 45% 26% 41% 4% 30% 80% 146% 0%
Contains more Calcium +900%
Contains more Iron +596.8%
Contains more Magnesium +449.2%
Contains more Phosphorus +410%
Contains more Potassium +232.3%
Contains more Zinc +230.3%
Contains more Copper +372.1%
Contains more Manganese +386%
Contains less Sodium -61%

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 A +99%
Contains more Vitamin C +286.5%
Contains more Vitamin B1 +270.5%
Contains more Vitamin B2 +80.6%
Contains more Vitamin B3 +334.6%
Contains more Vitamin B6 +653.2%
Contains more Folate +161%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 485% 34% 0% 172% 73% 73% 78% 0% 275% 206% 0% 24% 1555%
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 A +99%
Contains more Vitamin C +286.5%
Contains more Vitamin B1 +270.5%
Contains more Vitamin B2 +80.6%
Contains more Vitamin B3 +334.6%
Contains more Vitamin B6 +653.2%
Contains more Folate +161%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +284.8%
Contains more Fats +864.4%
Contains more Carbs +620.1%
Contains more Other +499%
Contains more Water +1019.8%
13% 7% 61% 8% 12%
Protein: 12.66 g
Fats: 7.04 g
Carbs: 60.56 g
Water: 7.64 g
Other: 12.1 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 +284.8%
Contains more Fats +864.4%
Contains more Carbs +620.1%
Contains more Other +499%
Contains more Water +1019.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3660%
Contains more Polyunsaturated fat +1018%
Contains less Saturated Fat -63.9%
9% 16% 75%
Saturated Fat: 0.529 g
Monounsaturated Fat: 0.94 g
Polyunsaturated fat: 4.405 g
31% 4% 65%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.394 g
Contains more Monounsaturated Fat +3660%
Contains more Polyunsaturated fat +1018%
Contains less Saturated Fat -63.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marjoram Spearmint
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Marjoram Spearmint Opinion
Net carbs 20.26g 1.61g Marjoram
Protein 12.66g 3.29g Marjoram
Fats 7.04g 0.73g Marjoram
Carbs 60.56g 8.41g Marjoram
Calories 271kcal 44kcal Marjoram
Sugar 4.09g Spearmint
Fiber 40.3g 6.8g Marjoram
Calcium 1990mg 199mg Marjoram
Iron 82.71mg 11.87mg Marjoram
Magnesium 346mg 63mg Marjoram
Phosphorus 306mg 60mg Marjoram
Potassium 1522mg 458mg Marjoram
Sodium 77mg 30mg Spearmint
Zinc 3.6mg 1.09mg Marjoram
Copper 1.133mg 0.24mg Marjoram
Manganese 5.433mg 1.118mg Marjoram
Selenium 4.5µg Marjoram
Vitamin A 8068IU 4054IU Marjoram
Vitamin A RAE 403µg 203µg Marjoram
Vitamin E 1.69mg Marjoram
Vitamin C 51.4mg 13.3mg Marjoram
Vitamin B1 0.289mg 0.078mg Marjoram
Vitamin B2 0.316mg 0.175mg Marjoram
Vitamin B3 4.12mg 0.948mg Marjoram
Vitamin B5 0.25mg Spearmint
Vitamin B6 1.19mg 0.158mg Marjoram
Folate 274µg 105µg Marjoram
Choline 43.6mg Marjoram
Vitamin K 621.7µg Marjoram
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint
Saturated Fat 0.529g 0.191g Spearmint
Monounsaturated Fat 0.94g 0.025g Marjoram
Polyunsaturated fat 4.405g 0.394g Marjoram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marjoram Spearmint
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
228%
Marjoram
38%
Spearmint
Minerals Daily Need Coverage Score
543%
Marjoram
88%
Spearmint

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.338g)
Which food is richer in minerals?
Marjoram
Marjoram is relatively richer in minerals
Which food is richer in vitamins?
Marjoram
Marjoram 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. Marjoram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170928/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.