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Peppermint vs. Orange — In-Depth Nutrition Comparison

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The main differences between peppermint and oranges

  • Peppermint has more vitamin A, iron, manganese, copper, fiber, folate, calcium, vitamin B2, and magnesium; however, oranges have more vitamin C.
  • Daily need coverage for vitamin A for peppermint is 80% higher.
  • Oranges have 51 times less iron than peppermint. Peppermint has 5.08mg of iron, while oranges have 0.1mg.
  • Peppermint has a higher glycemic index than oranges.

Food types used in this article are Peppermint, fresh and Oranges, raw, all commercial varieties.

Infographic

Peppermint vs Orange 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%
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +507.5%
Contains more PotassiumPotassium +214.4%
Contains more IronIron +4980%
Contains more CopperCopper +631.1%
Contains more ZincZinc +1485.7%
Contains more PhosphorusPhosphorus +421.4%
Contains more ManganeseManganese +4604%
Contains less SodiumSodium -100%

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%
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +1827.3%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +505%
Contains more Vitamin B5Vitamin B5 +35.2%
Contains more Vitamin B6Vitamin B6 +115%
Contains more FolateFolate +280%
Contains more Vitamin CVitamin C +67.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +298.9%
Contains more FatsFats +683.3%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +302.3%
Contains more WaterWater +10.3%

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
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +43.5%
Contains more Poly. FatPolyunsaturated fat +1932%
Contains less Sat. FatSaturated fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppermint Orange
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 Orange DV% diff.
Iron 5.08mg 0.1mg 62%
Manganese 1.176mg 0.025mg 50%
Copper 0.329mg 0.045mg 32%
Vitamin C 31.8mg 53.2mg 24%
Vitamin A 212µg 11µg 22%
Fiber 8g 2.4g 22%
Folate 114µg 30µg 21%
Calcium 243mg 40mg 20%
Magnesium 80mg 10mg 17%
Vitamin B2 0.266mg 0.04mg 17%
Potassium 569mg 181mg 11%
Zinc 1.11mg 0.07mg 9%
Vitamin B3 1.706mg 0.282mg 9%
Phosphorus 73mg 14mg 8%
Protein 3.75g 0.94g 6%
Vitamin B6 0.129mg 0.06mg 5%
Polyunsaturated fat 0.508g 0.025g 3%
Choline 8.4mg 2%
Vitamin B5 0.338mg 0.25mg 2%
Saturated fat 0.246g 0.015g 1%
Calories 70kcal 47kcal 1%
Selenium 0.5µg 1%
Vitamin E 0.18mg 1%
Sodium 31mg 0mg 1%
Carbs 14.89g 11.75g 1%
Fats 0.94g 0.12g 1%
Net carbs 6.89g 9.35g N/A
Sugar 9.35g N/A
Vitamin B1 0.082mg 0.087mg 0%
Monounsaturated fat 0.033g 0.023g 0%
Tryptophan 0.058mg 0.009mg 0%
Threonine 0.154mg 0.015mg 0%
Isoleucine 0.154mg 0.025mg 0%
Leucine 0.281mg 0.023mg 0%
Lysine 0.161mg 0.047mg 0%
Methionine 0.053mg 0.02mg 0%
Phenylalanine 0.191mg 0.031mg 0%
Valine 0.187mg 0.04mg 0%
Histidine 0.075mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Orange
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
33%
Peppermint
21%
Orange
Minerals Daily Need Coverage Score
70%
Peppermint
7%
Orange

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 - 9.35g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 25)
Which food is cheaper?
Orange
Orange is cheaper (difference - $2.8)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.