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Peppermint vs. Ginger — In-Depth Nutrition Comparison

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Significant differences between peppermint and ginger

  • The amount of iron, manganese, vitamin C, folate, fiber, vitamin A, calcium, vitamin B2, copper, and magnesium in peppermint is higher than in ginger.
  • Peppermint covers your daily iron needs 56% more than ginger.
  • Peppermint has a higher glycemic index. The glycemic index of peppermint is 70, while the glycemic index of ginger is 10.

Specific food types used in this comparison are Peppermint, fresh and Ginger root, raw.

Infographic

Peppermint vs Ginger 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%
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more MagnesiumMagnesium +86%
Contains more CalciumCalcium +1418.8%
Contains more PotassiumPotassium +37.1%
Contains more IronIron +746.7%
Contains more CopperCopper +45.6%
Contains more ZincZinc +226.5%
Contains more PhosphorusPhosphorus +114.7%
Contains more ManganeseManganese +413.5%
Contains less SodiumSodium -58.1%

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% 255% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Ginger
4
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +536%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +228%
Contains more Vitamin B2Vitamin B2 +682.4%
Contains more Vitamin B3Vitamin B3 +127.5%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more FolateFolate +936.4%
Contains more Vitamin B6Vitamin B6 +24%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +106%
Contains more FatsFats +25.3%
Contains more OtherOther +129.9%
Contains more CarbsCarbs +19.3%
~equal in Water ~78.89g

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
Ginger
2
40% 30% 30%
Saturated Fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains more Poly. FatPolyunsaturated fat +229.9%
Contains less Sat. FatSaturated Fat -17.5%
Contains more Mono. FatMonounsaturated fat +366.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppermint Ginger Opinion
Calories 70kcal 80kcal Ginger
Protein 3.75g 1.82g Peppermint
Fats 0.94g 0.75g Peppermint
Vitamin C 31.8mg 5mg Peppermint
Net carbs 6.89g 15.77g Ginger
Carbs 14.89g 17.77g Ginger
Magnesium 80mg 43mg Peppermint
Calcium 243mg 16mg Peppermint
Potassium 569mg 415mg Peppermint
Iron 5.08mg 0.6mg Peppermint
Sugar 1.7g Peppermint
Fiber 8g 2g Peppermint
Copper 0.329mg 0.226mg Peppermint
Zinc 1.11mg 0.34mg Peppermint
Phosphorus 73mg 34mg Peppermint
Sodium 31mg 13mg Ginger
Vitamin A 4248IU 0IU Peppermint
Vitamin A 212µg 0µg Peppermint
Vitamin E 0.26mg Ginger
Manganese 1.176mg 0.229mg Peppermint
Selenium 0.7µg Ginger
Vitamin B1 0.082mg 0.025mg Peppermint
Vitamin B2 0.266mg 0.034mg Peppermint
Vitamin B3 1.706mg 0.75mg Peppermint
Vitamin B5 0.338mg 0.203mg Peppermint
Vitamin B6 0.129mg 0.16mg Ginger
Vitamin K 0.1µg Ginger
Folate 114µg 11µg Peppermint
Choline 28.8mg Ginger
Saturated Fat 0.246g 0.203g Ginger
Monounsaturated fat 0.033g 0.154g Ginger
Polyunsaturated fat 0.508g 0.154g Peppermint
Tryptophan 0.058mg 0.012mg Peppermint
Threonine 0.154mg 0.036mg Peppermint
Isoleucine 0.154mg 0.051mg Peppermint
Leucine 0.281mg 0.074mg Peppermint
Lysine 0.161mg 0.057mg Peppermint
Methionine 0.053mg 0.013mg Peppermint
Phenylalanine 0.191mg 0.045mg Peppermint
Valine 0.187mg 0.073mg Peppermint
Histidine 0.075mg 0.03mg Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Ginger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
47%
Peppermint
9%
Ginger
Minerals Daily Need Coverage Score
70%
Peppermint
23%
Ginger

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 60)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.