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.

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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.

Peppermint

Spearmint

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.

Peppermint

Spearmint

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 ~203µg

~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.08mg	11.87mg	85%
Vitamin C	31.8mg	13.3mg	21%
Copper	0.329mg	0.24mg	10%
Vitamin B2	0.266mg	0.175mg	7%
Vitamin B3	1.706mg	0.948mg	5%
Fiber	8g	6.8g	5%
Magnesium	80mg	63mg	4%
Calcium	243mg	199mg	4%
Manganese	1.176mg	1.118mg	3%
Potassium	569mg	458mg	3%
Vitamin B6	0.129mg	0.158mg	2%
Vitamin B5	0.338mg	0.25mg	2%
Folate	114µg	105µg	2%
Carbs	14.89g	8.41g	2%
Phosphorus	73mg	60mg	2%
Vitamin A	212µg	203µg	1%
Protein	3.75g	3.29g	1%
Polyunsaturated fat	0.508g	0.394g	1%
Calories	70kcal	44kcal	1%
Fats	0.94g	0.73g	0%
Net carbs	6.89g	1.61g	N/A
Zinc	1.11mg	1.09mg	0%
Sodium	31mg	30mg	0%
Vitamin B1	0.082mg	0.078mg	0%
Saturated fat	0.246g	0.191g	0%
Monounsaturated fat	0.033g	0.025g	0%
Tryptophan	0.058mg	0.05mg	0%
Threonine	0.154mg	0.135mg	0%
Isoleucine	0.154mg	0.135mg	0%
Leucine	0.281mg	0.247mg	0%
Lysine	0.161mg	0.141mg	0%
Methionine	0.053mg	0.046mg	0%
Phenylalanine	0.191mg	0.168mg	0%
Valine	0.187mg	0.164mg	0%
Histidine	0.075mg	0.066mg	0%