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Peppermint vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between peppermint and rye?

  • Peppermint is richer in vitamin A, vitamin C, iron, calcium, and folate, yet rye is richer in manganese, phosphorus, fiber, vitamin B5, and vitamin B1.
  • Peppermint's daily need coverage for vitamin A is 85% higher.
  • Rye has a lower glycemic index than peppermint.

We used Peppermint, fresh and Rye grain types in this comparison.

Infographic

Peppermint vs Rye 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%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +912.5%
Contains more PotassiumPotassium +11.6%
Contains more IronIron +93.2%
Contains more MagnesiumMagnesium +37.5%
Contains more CopperCopper +11.6%
Contains more ZincZinc +138.7%
Contains more PhosphorusPhosphorus +354.8%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +119.1%

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% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Rye
Rye
7
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21100%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +285.4%
Contains more Vitamin B3Vitamin B3 +150.3%
Contains more Vitamin B5Vitamin B5 +330.8%
Contains more Vitamin B6Vitamin B6 +127.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +642%
Contains more OtherOther +12.7%
Contains more ProteinProtein +175.7%
Contains more FatsFats +73.4%
Contains more CarbsCarbs +409.5%

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
Rye
Rye
3
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -19.9%
Contains more Mono. FatMonounsaturated fat +530.3%
Contains more Poly. FatPolyunsaturated fat +51%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppermint Rye DV% diff.
Manganese 1.176mg 2.577mg 61%
Phosphorus 73mg 332mg 37%
Vitamin C 31.8mg 0mg 35%
Iron 5.08mg 2.63mg 31%
Fiber 8g 15.1g 28%
Selenium 13.9µg 25%
Vitamin A 212µg 1µg 23%
Vitamin B5 0.338mg 1.456mg 22%
Calcium 243mg 24mg 22%
Vitamin B1 0.082mg 0.316mg 20%
Carbs 14.89g 75.86g 20%
Folate 114µg 38µg 19%
Vitamin B3 1.706mg 4.27mg 16%
Zinc 1.11mg 2.65mg 14%
Vitamin B6 0.129mg 0.294mg 13%
Protein 3.75g 10.34g 13%
Calories 70kcal 338kcal 13%
Magnesium 80mg 110mg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Copper 0.329mg 0.367mg 4%
Polyunsaturated fat 0.508g 0.767g 2%
Potassium 569mg 510mg 2%
Vitamin B2 0.266mg 0.251mg 1%
Fats 0.94g 1.63g 1%
Sodium 31mg 2mg 1%
Net carbs 6.89g 60.76g N/A
Sugar 0.98g N/A
Saturated fat 0.246g 0.197g 0%
Monounsaturated fat 0.033g 0.208g 0%
Tryptophan 0.058mg 0.108mg 0%
Threonine 0.154mg 0.289mg 0%
Isoleucine 0.154mg 0.208mg 0%
Leucine 0.281mg 0.563mg 0%
Lysine 0.161mg 0.286mg 0%
Methionine 0.053mg 0.153mg 0%
Phenylalanine 0.191mg 0.435mg 0%
Valine 0.187mg 0.317mg 0%
Histidine 0.075mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Rye
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
35%
Rye
Minerals Daily Need Coverage Score
70%
Peppermint
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.049g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 36)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.8)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 0.98g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.