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  6. Peppermint vs. Mustard Greens Raw

Peppermint vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between peppermint and mustard Greens Raw

  • Peppermint has more iron, folate, vitamin A, fiber, copper, calcium, vitamin B2, magnesium, and zinc; however, mustard Greens Raw have more vitamin C.
  • Daily need coverage for iron for peppermint is 43% higher.
  • Mustard Greens Raw have 10 times less folate than peppermint. Peppermint has 114µg of folate, while mustard Greens Raw have 12µg.
  • Peppermint has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Peppermint, fresh and Mustard greens, raw.

Infographic

Peppermint vs Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +111.3%
Contains more PotassiumPotassium +48.2%
Contains more IronIron +209.8%
Contains more CopperCopper +99.4%
Contains more ZincZinc +344%
Contains more PhosphorusPhosphorus +25.9%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -35.5%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +40.4%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +113.3%
Contains more Vitamin B5Vitamin B5 +61%
Contains more FolateFolate +850%
Contains more Vitamin CVitamin C +120.1%
Contains more Vitamin B6Vitamin B6 +39.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peppermint Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Manganese 1.176mg 51%
Iron 5.08mg 1.64mg 43%
Vitamin C 31.8mg 70mg 42%
Folate 114µg 12µg 26%
Fiber 8g 3.2g 19%
Copper 0.329mg 0.165mg 18%
Calcium 243mg 115mg 13%
Vitamin E 2.01mg 13%
Vitamin B2 0.266mg 0.11mg 12%
Magnesium 80mg 32mg 11%
Zinc 1.11mg 0.25mg 8%
Vitamin A 212µg 151µg 7%
Vitamin B3 1.706mg 0.8mg 6%
Potassium 569mg 384mg 5%
Vitamin B6 0.129mg 0.18mg 4%
Carbs 14.89g 4.67g 3%
Vitamin B5 0.338mg 0.21mg 3%
Polyunsaturated fat 0.508g 0.038g 3%
Calories 70kcal 27kcal 2%
Protein 3.75g 2.86g 2%
Selenium 0.9µg 2%
Phosphorus 73mg 58mg 2%
Saturated fat 0.246g 0.01g 1%
Fats 0.94g 0.42g 1%
Net carbs 6.89g 1.47g N/A
Sugar 1.32g N/A
Sodium 31mg 20mg 0%
Vitamin B1 0.082mg 0.08mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.033g 0.092g 0%
Tryptophan 0.058mg 0%
Threonine 0.154mg 0%
Isoleucine 0.154mg 0%
Leucine 0.281mg 0%
Lysine 0.161mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.191mg 0%
Valine 0.187mg 0%
Histidine 0.075mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +31.1%
Contains more FatsFats +123.8%
Contains more CarbsCarbs +218.8%
Contains more OtherOther +31.1%
Contains more WaterWater +15.3%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +1236.8%
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +178.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.