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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 RAE.
  • 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.

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.
Peppermint
Peppermint
8
:
2
Chard raw
Chard raw
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%
Contains more Manganese +221.3%
Equal in Magnesium - 81
Peppermint
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 73% 191% 58% 32% 51% 5% 31% 110% 154% 0%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
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%
Contains more Manganese +221.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peppermint
Peppermint
7
:
3
Chard raw
Chard raw
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
Peppermint
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%
Chard raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppermint
Peppermint
4
:
1
Chard raw
Chard raw
Contains more Protein +108.3%
Contains more Fats +370%
Contains more Carbs +298.1%
Contains more Other +10.6%
Contains more Water +17.8%
Equal in Other - 1.6
Peppermint
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Chard raw
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 Protein +108.3%
Contains more Fats +370%
Contains more Carbs +298.1%
Contains more Other +10.6%
Contains more Water +17.8%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppermint
Peppermint
1
:
2
Chard raw
Chard raw
Contains more Polyunsaturated fat +625.7%
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +21.2%
Peppermint
31% 4% 65%
Saturated Fat: 0.246 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.508 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +625.7%
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +21.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppermint Chard raw
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 raw 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
Sugar 1.1g Peppermint
Fiber 8g 1.6g Peppermint
Calcium 243mg 51mg Peppermint
Iron 5.08mg 1.8mg Peppermint
Magnesium 80mg 81mg Chard raw
Phosphorus 73mg 46mg Peppermint
Potassium 569mg 379mg Peppermint
Sodium 31mg 213mg Peppermint
Zinc 1.11mg 0.36mg Peppermint
Copper 0.329mg 0.179mg Peppermint
Manganese 1.176mg 0.366mg Peppermint
Selenium 0.9µg Chard raw
Vitamin A 4248IU 6116IU Chard raw
Vitamin A RAE 212µg 306µg Chard raw
Vitamin E 1.89mg Chard raw
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 K 830µg Chard raw
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
Saturated Fat 0.246g 0.03g Chard raw
Monounsaturated Fat 0.033g 0.04g Chard raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
51%
Peppermint
222%
Chard raw
Minerals Daily Need Coverage Score
70%
Peppermint
34%
Chard raw

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 raw
Chard raw is lower in Saturated Fat (difference - 0.216g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.