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Peppermint vs Spinach - In-Depth Nutrition Comparison

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Differences between Peppermint and Spinach

  • Peppermint has more Iron, Fiber, Copper, Calcium, Manganese, Vitamin B3, Vitamin B2, and Vitamin B5, while Spinach has more Vitamin A RAE, and Folate.
  • Peppermint's daily need coverage for Iron is 30% higher.
  • Spinach contains 5 times less Vitamin B5 than Peppermint. Peppermint contains 0.338mg of Vitamin B5, while Spinach contains 0.065mg.

The food types used in this comparison are Peppermint, fresh and Spinach, raw.

Infographic

Peppermint vs Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +145.5%
Contains more Iron +87.5%
Contains more Phosphorus +49%
Contains less Sodium -60.8%
Contains more Zinc +109.4%
Contains more Copper +153.1%
Equal in Magnesium - 79
Equal in Potassium - 558
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 73% 191% 58% 32% 51% 5% 31% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains more Calcium +145.5%
Contains more Iron +87.5%
Contains more Phosphorus +49%
Contains less Sodium -60.8%
Contains more Zinc +109.4%
Contains more Copper +153.1%
Equal in Magnesium - 79
Equal in Potassium - 558

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +13.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B5 +420%
Contains more Vitamin A +120.7%
Contains more Vitamin B6 +51.2%
Contains more Folate +70.2%
Equal in Vitamin B1 - 0.078
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +13.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B5 +420%
Contains more Vitamin A +120.7%
Contains more Vitamin B6 +51.2%
Contains more Folate +70.2%
Equal in Vitamin B1 - 0.078

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peppermint Spinach
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peppermint Spinach Opinion
Net carbs 6.89g 1.43g Peppermint
Protein 3.75g 2.86g Peppermint
Fats 0.94g 0.39g Peppermint
Carbs 14.89g 3.63g Peppermint
Calories 70kcal 23kcal Peppermint
Starch g g
Fructose g 0.15g Spinach
Sugar g 0.42g Peppermint
Fiber 8g 2.2g Peppermint
Calcium 243mg 99mg Peppermint
Iron 5.08mg 2.71mg Peppermint
Magnesium 80mg 79mg Peppermint
Phosphorus 73mg 49mg Peppermint
Potassium 569mg 558mg Peppermint
Sodium 31mg 79mg Peppermint
Zinc 1.11mg 0.53mg Peppermint
Copper 0.329mg 0.13mg Peppermint
Vitamin A 4248IU 9377IU Spinach
Vitamin E mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.8mg 28.1mg Peppermint
Vitamin B1 0.082mg 0.078mg Peppermint
Vitamin B2 0.266mg 0.189mg Peppermint
Vitamin B3 1.706mg 0.724mg Peppermint
Vitamin B5 0.338mg 0.065mg Peppermint
Vitamin B6 0.129mg 0.195mg Spinach
Folate 114µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K µg 482.9µg Spinach
Tryptophan 0.058mg 0.039mg Peppermint
Threonine 0.154mg 0.122mg Peppermint
Isoleucine 0.154mg 0.147mg Peppermint
Leucine 0.281mg 0.223mg Peppermint
Lysine 0.161mg 0.174mg Spinach
Methionine 0.053mg 0.053mg
Phenylalanine 0.191mg 0.129mg Peppermint
Valine 0.187mg 0.161mg Peppermint
Histidine 0.075mg 0.064mg Peppermint
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.246g 0.063g Spinach
Monounsaturated Fat 0.033g 0.01g Peppermint
Polyunsaturated fat 0.508g 0.165g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
51
Peppermint
181
Spinach
Mineral Summary Score
68
Peppermint
41
Spinach

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Peppermint
17%
Spinach
Carbohydrates
15%
Peppermint
4%
Spinach
Fats
4%
Peppermint
2%
Spinach

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $3)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 48mg)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.