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  6. Peppermint vs. Spearmint

Peppermint vs. Spearmint — In-Depth Nutrition Comparison

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How are peppermint and spearmint different?

  • Peppermint is higher in vitamin C, copper, and vitamin B2; however, spearmint is richer in iron.
  • Daily need coverage for iron for spearmint is 85% higher.
  • Peppermint contains 2 times more Vitamin C than spearmint. While peppermint contains 31.8mg of Vitamin C, spearmint contains only 13.3mg.

Peppermint, fresh and Spearmint, fresh are the varieties used in this article.

Infographic

Peppermint vs Spearmint 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +27%
Contains more CalciumCalcium +22.1%
Contains more PotassiumPotassium +24.2%
Contains more CopperCopper +37.1%
Contains more PhosphorusPhosphorus +21.7%
Contains more IronIron +133.7%
~equal in Zinc ~1.09mg
~equal in Sodium ~30mg
~equal in Manganese ~1.118mg
~equal in Selenium ~µg

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%
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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin CVitamin C +139.1%
Contains more Vitamin B2Vitamin B2 +52%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +35.2%
Contains more Vitamin B6Vitamin B6 +22.5%
~equal in Vitamin A ~4054IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~105µg
~equal in Choline ~mg

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% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +14%
Contains more FatsFats +28.8%
Contains more CarbsCarbs +77.1%
Contains more OtherOther +14.1%
~equal in Water ~85.55g

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +32%
Contains more Poly. FatPolyunsaturated fat +28.9%
Contains less Sat. FatSaturated Fat -22.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppermint Spearmint Opinion
Calories 70kcal 44kcal Peppermint
Protein 3.75g 3.29g Peppermint
Fats 0.94g 0.73g Peppermint
Vitamin C 31.8mg 13.3mg Peppermint
Net carbs 6.89g 1.61g Peppermint
Carbs 14.89g 8.41g Peppermint
Magnesium 80mg 63mg Peppermint
Calcium 243mg 199mg Peppermint
Potassium 569mg 458mg Peppermint
Iron 5.08mg 11.87mg Spearmint
Fiber 8g 6.8g Peppermint
Copper 0.329mg 0.24mg Peppermint
Zinc 1.11mg 1.09mg Peppermint
Phosphorus 73mg 60mg Peppermint
Sodium 31mg 30mg Spearmint
Vitamin A 4248IU 4054IU Peppermint
Vitamin A 212µg 203µg Peppermint
Manganese 1.176mg 1.118mg Peppermint
Vitamin B1 0.082mg 0.078mg Peppermint
Vitamin B2 0.266mg 0.175mg Peppermint
Vitamin B3 1.706mg 0.948mg Peppermint
Vitamin B5 0.338mg 0.25mg Peppermint
Vitamin B6 0.129mg 0.158mg Spearmint
Folate 114µg 105µg Peppermint
Saturated Fat 0.246g 0.191g Spearmint
Monounsaturated Fat 0.033g 0.025g Peppermint
Polyunsaturated fat 0.508g 0.394g Peppermint
Tryptophan 0.058mg 0.05mg Peppermint
Threonine 0.154mg 0.135mg Peppermint
Isoleucine 0.154mg 0.135mg Peppermint
Leucine 0.281mg 0.247mg Peppermint
Lysine 0.161mg 0.141mg Peppermint
Methionine 0.053mg 0.046mg Peppermint
Phenylalanine 0.191mg 0.168mg Peppermint
Valine 0.187mg 0.164mg Peppermint
Histidine 0.075mg 0.066mg Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Spearmint
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
38%
Spearmint
Minerals Daily Need Coverage Score
70%
Peppermint
88%
Spearmint

Comparison summary

Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 70)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $3.2)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.