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Onion powder vs. Spearmint — In-Depth Nutrition Comparison

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Differences between Onion powder and Spearmint

  • Onion powder has more Vitamin B6, Copper, Phosphorus, Fiber, Vitamin B1, Zinc, Calcium, and Potassium, while Spearmint has more Iron, and Vitamin A RAE.
  • Spearmint's daily need coverage for Iron is 100% higher.
  • Spearmint contains 6 times less Vitamin B1 than Onion powder. Onion powder contains 0.457mg of Vitamin B1, while Spearmint contains 0.078mg.

The food types used in this comparison are Spices, onion powder and Spearmint, fresh.

Infographic

Onion powder vs Spearmint 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 81% 115% 87% 146% 197% 110% 138% 9.5% 170% 78%
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 +79.4%
Contains more CalciumCalcium +93%
Contains more PotassiumPotassium +115.1%
Contains more CopperCopper +145.8%
Contains more ZincZinc +271.6%
Contains more PhosphorusPhosphorus +436.7%
Contains more ManganeseManganese +16.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +204.4%
Contains less SodiumSodium -58.9%

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.
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 78% 0% 5.4% 0% 114% 18% 6% 44% 166% 0% 10% 48% 21%
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 +75.9%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +485.9%
Contains more Vitamin B5Vitamin B5 +192.8%
Contains more Vitamin B6Vitamin B6 +354.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B3Vitamin B3 +195.3%
Contains more FolateFolate +64.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 79% 5% 4%
Protein: 10.41 g
Fats: 1.04 g
Carbs: 79.12 g
Water: 5.39 g
Other: 4.04 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 +216.4%
Contains more FatsFats +42.5%
Contains more CarbsCarbs +840.8%
Contains more OtherOther +100%
Contains more WaterWater +1487.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 28% 42%
Saturated Fat: Sat. Fat 0.219 g
Monounsaturated Fat: Mono. Fat 0.202 g
Polyunsaturated fat: Poly. Fat 0.31 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 +708%
Contains less Sat. FatSaturated Fat -12.8%
Contains more Poly. FatPolyunsaturated fat +27.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion powder Spearmint Opinion
Calories 341kcal 44kcal Onion powder
Protein 10.41g 3.29g Onion powder
Fats 1.04g 0.73g Onion powder
Vitamin C 23.4mg 13.3mg Onion powder
Net carbs 63.92g 1.61g Onion powder
Carbs 79.12g 8.41g Onion powder
Magnesium 113mg 63mg Onion powder
Calcium 384mg 199mg Onion powder
Potassium 985mg 458mg Onion powder
Iron 3.9mg 11.87mg Spearmint
Sugar 6.63g Spearmint
Fiber 15.2g 6.8g Onion powder
Copper 0.59mg 0.24mg Onion powder
Zinc 4.05mg 1.09mg Onion powder
Phosphorus 322mg 60mg Onion powder
Sodium 73mg 30mg Spearmint
Vitamin A 0IU 4054IU Spearmint
Vitamin A RAE 0µg 203µg Spearmint
Vitamin E 0.27mg Onion powder
Manganese 1.3mg 1.118mg Onion powder
Selenium 14.3µg Onion powder
Vitamin B1 0.457mg 0.078mg Onion powder
Vitamin B2 0.08mg 0.175mg Spearmint
Vitamin B3 0.321mg 0.948mg Spearmint
Vitamin B5 0.732mg 0.25mg Onion powder
Vitamin B6 0.718mg 0.158mg Onion powder
Vitamin K 4.1µg Onion powder
Folate 64µg 105µg Spearmint
Choline 39mg Onion powder
Saturated Fat 0.219g 0.191g Spearmint
Monounsaturated Fat 0.202g 0.025g Onion powder
Polyunsaturated fat 0.31g 0.394g Spearmint
Tryptophan 0.06mg 0.05mg Onion powder
Threonine 0.14mg 0.135mg Onion powder
Isoleucine 0.14mg 0.135mg Onion powder
Leucine 0.22mg 0.247mg Spearmint
Lysine 0.49mg 0.141mg Onion powder
Methionine 0.09mg 0.046mg Onion powder
Phenylalanine 0.28mg 0.168mg Onion powder
Valine 0.17mg 0.164mg Onion powder
Histidine 0.16mg 0.066mg Onion powder
Fructose 1.67g Onion powder
Omega-3 - ALA 0.015g Onion powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion powder 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
39%
Onion powder
38%
Spearmint
Minerals Daily Need Coverage Score
113%
Onion powder
88%
Spearmint

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 6.63g)
Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.028g)
Which food is richer in minerals?
Onion powder
Onion powder is relatively richer in minerals
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 ($)
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. Onion powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171327/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.