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  6. Peppermint vs. Chard raw

Peppermint vs. Chard raw — In-Depth Nutrition Comparison

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Differences between peppermint and chard raw

  • Peppermint has more iron, manganese, fiber, folate, calcium, copper, vitamin B2, and vitamin B3, while chard raw has more vitamin A.
  • Peppermint's daily need coverage for iron is 41% higher.
  • Chard raw contains 8 times less folate than peppermint. Peppermint contains 114µg of folate, while chard raw contains 14µg.
  • The amount of sodium in peppermint is lower.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of peppermint is 70.

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

Infographic

Peppermint vs Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +376.5%
Contains more PotassiumPotassium +50.1%
Contains more IronIron +182.2%
Contains more CopperCopper +83.8%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +58.7%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +221.3%
~equal in Magnesium ~81mg

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +326.5%
Contains more Vitamin B5Vitamin B5 +96.5%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more FolateFolate +714.3%
Contains more Vitamin AVitamin A +44.3%
~equal in Vitamin C ~30mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peppermint Chard raw DV% diff.
Vitamin K 830µg 692%
Iron 5.08mg 1.8mg 41%
Manganese 1.176mg 0.366mg 35%
Fiber 8g 1.6g 26%
Folate 114µg 14µg 25%
Calcium 243mg 51mg 19%
Copper 0.329mg 0.179mg 17%
Vitamin B2 0.266mg 0.09mg 14%
Vitamin E 1.89mg 13%
Vitamin A 212µg 306µg 10%
Sodium 31mg 213mg 8%
Vitamin B3 1.706mg 0.4mg 8%
Zinc 1.11mg 0.36mg 7%
Potassium 569mg 379mg 6%
Vitamin B1 0.082mg 0.04mg 4%
Protein 3.75g 1.8g 4%
Phosphorus 73mg 46mg 4%
Carbs 14.89g 3.74g 4%
Choline 18mg 3%
Polyunsaturated fat 0.508g 0.07g 3%
Vitamin B5 0.338mg 0.172mg 3%
Calories 70kcal 19kcal 3%
Selenium 0.9µg 2%
Vitamin B6 0.129mg 0.099mg 2%
Vitamin C 31.8mg 30mg 2%
Saturated fat 0.246g 0.03g 1%
Fats 0.94g 0.2g 1%
Net carbs 6.89g 2.14g N/A
Magnesium 80mg 81mg 0%
Sugar 1.1g N/A
Monounsaturated fat 0.033g 0.04g 0%
Tryptophan 0.058mg 0.017mg 0%
Threonine 0.154mg 0.083mg 0%
Isoleucine 0.154mg 0.147mg 0%
Leucine 0.281mg 0.13mg 0%
Lysine 0.161mg 0.099mg 0%
Methionine 0.053mg 0.019mg 0%
Phenylalanine 0.191mg 0.11mg 0%
Valine 0.187mg 0.11mg 0%
Histidine 0.075mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +108.3%
Contains more FatsFats +370%
Contains more CarbsCarbs +298.1%
Contains more WaterWater +17.8%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +625.7%
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +21.2%

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