Mustard vs. Spearmint — In-Depth Nutrition Comparison

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Differences between mustard and spearmint

Mustard contains less iron, vitamin A, manganese, folate, copper, vitamin C, calcium, fiber, and potassium than spearmint.
Spearmint's daily need coverage for iron is 128% higher.
Spearmint contains 37 times less sodium than mustard. Mustard contains 1104mg of sodium, while spearmint contains 30mg.

The food types used in this comparison are Mustard, prepared, yellow and Spearmint, fresh.

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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.

Mustard

Spearmint

Contains more PhosphorusPhosphorus	+80%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+31.3%
Contains more CalciumCalcium	+215.9%
Contains more PotassiumPotassium	+201.3%
Contains more IronIron	+637.3%
Contains more CopperCopper	+224.3%
Contains more ZincZinc	+70.3%
Contains less SodiumSodium	-97.3%
Contains more ManganeseManganese	+164.9%

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.

Mustard

Spearmint

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+126.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+4333.3%
Contains more Vitamin AVitamin A	+3960%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B3Vitamin B3	+67.8%
Contains more Vitamin B6Vitamin B6	+125.7%
Contains more FolateFolate	+1400%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.25mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.61mg	11.87mg	128%
Selenium	33.5µg		61%
Sodium	1104mg	30mg	47%
Manganese	0.422mg	1.118mg	30%
Folate	7µg	105µg	25%
Vitamin A	5µg	203µg	22%
Copper	0.074mg	0.24mg	18%
Vitamin C	0.3mg	13.3mg	14%
Calcium	63mg	199mg	14%
Fiber	4g	6.8g	11%
Potassium	152mg	458mg	9%
Vitamin B1	0.177mg	0.078mg	8%
Vitamin B2	0.07mg	0.175mg	8%
Phosphorus	108mg	60mg	7%
Vitamin B6	0.07mg	0.158mg	7%
Monounsaturated fat	2.182g	0.025g	5%
Fats	3.34g	0.73g	4%
Magnesium	48mg	63mg	4%
Zinc	0.64mg	1.09mg	4%
Choline	22.4mg		4%
Polyunsaturated fat	0.774g	0.394g	3%
Vitamin E	0.36mg		2%
Vitamin B3	0.565mg	0.948mg	2%
Calories	60kcal	44kcal	1%
Protein	3.74g	3.29g	1%
Carbs	5.83g	8.41g	1%
Vitamin K	1.4µg		1%
Protein per 100 calories	6.2g	7.5g	N/A
Calories per 10 g protein	160kcal	134kcal	N/A
Weight per 100 calories	167g	227g	N/A
Unsaturated / Saturated Fat ratio	14	2.2	N/A
Net carbs	1.83g	1.61g	N/A
Sugar	0.92g		N/A
Starch	0.64g		0%
Vitamin B5	0.254mg	0.25mg	0%
Trans fat	0.009g	0g	N/A
Saturated fat	0.214g	0.191g	0%
Tryptophan	0.009mg	0.05mg	0%
Threonine	0.167mg	0.135mg	0%
Isoleucine	0.146mg	0.135mg	0%
Leucine	0.292mg	0.247mg	0%
Lysine	0.264mg	0.141mg	0%
Methionine	0.076mg	0.046mg	0%
Phenylalanine	0.161mg	0.168mg	0%
Valine	0.189mg	0.164mg	0%
Histidine	0.119mg	0.066mg	0%
Fructose	0.23g		0%
Omega-3 - ALA	0.373g		N/A
Omega-3 - Eicosatrienoic acid	0.018g		N/A
Omega-6 - Eicosadienoic acid	0.01g		N/A
Omega-6 - Linoleic acid	0.358g		N/A