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Peppermint vs Chard - In-Depth Nutrition Comparison

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Differences between Peppermint and Chard

  • Peppermint has more Iron, Manganese, Fiber, Folate, Calcium, Copper, Vitamin B2, and Vitamin B3, while Chard has more Vitamin A RAE.
  • Peppermint's daily need coverage for Iron is 41% higher.
  • Chard contains 8 times less Folate than Peppermint. Peppermint contains 114µg of Folate, while Chard contains 14µg.
  • The amount of Sodium in Peppermint is lower.

The food types used in this comparison are Peppermint, fresh and Chard, swiss, raw.

Infographic

Peppermint vs Chard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +376.5%
Contains more Iron +182.2%
Contains more Phosphorus +58.7%
Contains more Potassium +50.1%
Contains less Sodium -85.4%
Contains more Zinc +208.3%
Contains more Copper +83.8%
Equal in Magnesium - 81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 73% 191% 58% 32% 51% 5% 31% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +376.5%
Contains more Iron +182.2%
Contains more Phosphorus +58.7%
Contains more Potassium +50.1%
Contains less Sodium -85.4%
Contains more Zinc +208.3%
Contains more Copper +83.8%
Equal in Magnesium - 81

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Chard
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +195.6%
Contains more Vitamin B3 +326.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +30.3%
Contains more Folate +714.3%
Contains more Vitamin A +44%
Equal in Vitamin C - 30
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +195.6%
Contains more Vitamin B3 +326.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +30.3%
Contains more Folate +714.3%
Contains more Vitamin A +44%
Equal in Vitamin C - 30

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peppermint Chard
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peppermint Chard Opinion
Net carbs 6.89g 2.14g Peppermint
Protein 3.75g 1.8g Peppermint
Fats 0.94g 0.2g Peppermint
Carbs 14.89g 3.74g Peppermint
Calories 70kcal 19kcal Peppermint
Starch g g
Fructose g g
Sugar g 1.1g Peppermint
Fiber 8g 1.6g Peppermint
Calcium 243mg 51mg Peppermint
Iron 5.08mg 1.8mg Peppermint
Magnesium 80mg 81mg Chard
Phosphorus 73mg 46mg Peppermint
Potassium 569mg 379mg Peppermint
Sodium 31mg 213mg Peppermint
Zinc 1.11mg 0.36mg Peppermint
Copper 0.329mg 0.179mg Peppermint
Vitamin A 4248IU 6116IU Chard
Vitamin E mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.8mg 30mg Peppermint
Vitamin B1 0.082mg 0.04mg Peppermint
Vitamin B2 0.266mg 0.09mg Peppermint
Vitamin B3 1.706mg 0.4mg Peppermint
Vitamin B5 0.338mg 0.172mg Peppermint
Vitamin B6 0.129mg 0.099mg Peppermint
Folate 114µg 14µg Peppermint
Vitamin B12 0µg 0µg
Vitamin K µg 830µg Chard
Tryptophan 0.058mg 0.017mg Peppermint
Threonine 0.154mg 0.083mg Peppermint
Isoleucine 0.154mg 0.147mg Peppermint
Leucine 0.281mg 0.13mg Peppermint
Lysine 0.161mg 0.099mg Peppermint
Methionine 0.053mg 0.019mg Peppermint
Phenylalanine 0.191mg 0.11mg Peppermint
Valine 0.187mg 0.11mg Peppermint
Histidine 0.075mg 0.036mg Peppermint
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.246g 0.03g Chard
Monounsaturated Fat 0.033g 0.04g Chard
Polyunsaturated fat 0.508g 0.07g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
51
Peppermint
222
Chard
Mineral Summary Score
68
Peppermint
36
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Peppermint
11%
Chard
Carbohydrates
15%
Peppermint
4%
Chard
Fats
4%
Peppermint
1%
Chard

Comparison summary

Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 182mg)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.216g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.