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Peppermint vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between peppermint and spelt

  • Peppermint has more vitamin A, iron, vitamin C, folate, calcium, vitamin B2, fiber, copper, and potassium; however, spelt is higher in phosphorus.
  • Peppermint covers your daily vitamin A needs 85% more than spelt.

Food varieties used in this article are Peppermint, fresh and Spelt, cooked.

Infographic

Peppermint vs Spelt infographic
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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.
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%
Spelt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +63.3%
Contains more CalciumCalcium +2330%
Contains more PotassiumPotassium +297.9%
Contains more IronIron +204.2%
Contains more CopperCopper +53%
Contains more ZincZinc +12.6%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -83.9%
~equal in Manganese ~1.091mg

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%
Spelt
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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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +61.3%
Contains more FolateFolate +776.9%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B3Vitamin B3 +50.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peppermint Spelt DV% diff.
Iron 5.08mg 1.67mg 43%
Vitamin C 31.8mg 0mg 35%
Folate 114µg 13µg 25%
Vitamin A 212µg 0µg 24%
Calcium 243mg 10mg 23%
Vitamin B2 0.266mg 0.03mg 18%
Fiber 8g 3.9g 16%
Potassium 569mg 143mg 13%
Copper 0.329mg 0.215mg 13%
Phosphorus 73mg 150mg 11%
Starch 19.57g 8%
Vitamin B5 0.338mg 7%
Selenium 4µg 7%
Magnesium 80mg 49mg 7%
Vitamin B3 1.706mg 2.57mg 5%
Vitamin B6 0.129mg 0.08mg 4%
Carbs 14.89g 26.44g 4%
Manganese 1.176mg 1.091mg 4%
Protein 3.75g 5.5g 4%
Polyunsaturated fat 0.508g 3%
Calories 70kcal 127kcal 3%
Vitamin B1 0.082mg 0.103mg 2%
Vitamin E 0.26mg 2%
Sodium 31mg 5mg 1%
Zinc 1.11mg 1.25mg 1%
Saturated fat 0.246g 1%
Fats 0.94g 0.85g 0%
Net carbs 6.89g 22.54g N/A
Monounsaturated fat 0.033g 0%
Tryptophan 0.058mg 0%
Threonine 0.154mg 0%
Isoleucine 0.154mg 0%
Leucine 0.281mg 0%
Lysine 0.161mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.191mg 0%
Valine 0.187mg 0%
Histidine 0.075mg 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
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +18.2%
Contains more OtherOther +172.3%
Contains more ProteinProtein +46.7%
Contains more CarbsCarbs +77.6%
~equal in Fats ~0.85g

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.