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  6. Peppermint vs. Prunes

Peppermint vs. Prunes — In-Depth Nutrition Comparison

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A recap on the differences between peppermint and prunes

  • Peppermint has more vitamin A, iron, manganese, vitamin C, folate, calcium, magnesium, vitamin B2, and zinc; however, prunes are higher in vitamin B6.
  • Peppermint covers your daily vitamin A needs 69% more than prunes.
  • Prunes contain 53 times less vitamin C than peppermint. Peppermint contains 31.8mg of vitamin C, while prunes contain 0.6mg.
  • The glycemic index of peppermint is higher.

Food varieties used in this article are Peppermint, fresh and Plums, dried (prunes), uncooked.

Infographic

Peppermint vs Prunes 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%
Prunes
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +95.1%
Contains more CalciumCalcium +465.1%
Contains more IronIron +446.2%
Contains more CopperCopper +17.1%
Contains more ZincZinc +152.3%
Contains more ManganeseManganese +293.3%
Contains more PotassiumPotassium +28.6%
Contains less SodiumSodium -93.5%
~equal in Phosphorus ~69mg

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%
Prunes
Prunes
6
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +5200%
Contains more Vitamin AVitamin A +443.6%
Contains more Vitamin B1Vitamin B1 +60.8%
Contains more Vitamin B2Vitamin B2 +43%
Contains more FolateFolate +2750%
Contains more Vitamin B3Vitamin B3 +10.3%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin B6Vitamin B6 +58.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peppermint Prunes DV% diff.
Iron 5.08mg 0.93mg 52%
Vitamin K 59.5µg 50%
Manganese 1.176mg 0.299mg 38%
Vitamin C 31.8mg 0.6mg 35%
Folate 114µg 4µg 28%
Calcium 243mg 43mg 20%
Vitamin A 212µg 39µg 19%
Fructose 12.45g 16%
Carbs 14.89g 63.88g 16%
Calories 70kcal 240kcal 9%
Magnesium 80mg 41mg 9%
Vitamin B6 0.129mg 0.205mg 6%
Zinc 1.11mg 0.44mg 6%
Vitamin B2 0.266mg 0.186mg 6%
Copper 0.329mg 0.281mg 5%
Potassium 569mg 732mg 5%
Fiber 8g 7.1g 4%
Vitamin B1 0.082mg 0.051mg 3%
Vitamin E 0.43mg 3%
Polyunsaturated fat 0.508g 0.062g 3%
Protein 3.75g 2.18g 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin B5 0.338mg 0.422mg 2%
Fats 0.94g 0.38g 1%
Selenium 0.3µg 1%
Vitamin B3 1.706mg 1.882mg 1%
Sodium 31mg 2mg 1%
Phosphorus 73mg 69mg 1%
Saturated fat 0.246g 0.088g 1%
Net carbs 6.89g 56.78g N/A
Sugar 38.13g N/A
Monounsaturated fat 0.033g 0.053g 0%
Tryptophan 0.058mg 0.025mg 0%
Threonine 0.154mg 0.049mg 0%
Isoleucine 0.154mg 0.041mg 0%
Leucine 0.281mg 0.066mg 0%
Lysine 0.161mg 0.05mg 0%
Methionine 0.053mg 0.016mg 0%
Phenylalanine 0.191mg 0.052mg 0%
Valine 0.187mg 0.056mg 0%
Histidine 0.075mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +72%
Contains more FatsFats +147.4%
Contains more WaterWater +154.4%
Contains more CarbsCarbs +329%
Contains more OtherOther +49.2%

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
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Poly. FatPolyunsaturated fat +719.4%
Contains less Sat. FatSaturated fat -64.2%
Contains more Mono. FatMonounsaturated fat +60.6%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.