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Peppermint vs. Spinach — In-Depth Nutrition Comparison

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Important differences between peppermint and spinach

  • Peppermint has more vitamin C, fiber, iron, copper, calcium, manganese, and vitamin B3; however, spinach has more vitamin A, vitamin B6, and folate.
  • Spinach's daily need coverage for vitamin A is 125% more.
  • Peppermint has 3 times more vitamin B3 than spinach. Peppermint has 1.706mg of vitamin B3, while spinach has 0.49mg.
  • Peppermint has a higher glycemic index than spinach.

The food varieties used in the comparison are Peppermint, fresh and Spinach, cooked, boiled, drained, without salt.

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" 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more CalciumCalcium +78.7%
Contains more PotassiumPotassium +22.1%
Contains more IronIron +42.3%
Contains more CopperCopper +89.1%
Contains more ZincZinc +46.1%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -55.7%
Contains more ManganeseManganese +25.8%
~equal in Magnesium ~87mg

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%
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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +224.5%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +248.2%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin AVitamin A +147.2%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B6Vitamin B6 +87.6%
Contains more FolateFolate +28.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peppermint Spinach DV% diff.
Vitamin K 493.6µg 411%
Vitamin A 212µg 524µg 35%
Vitamin C 31.8mg 9.8mg 24%
Fiber 8g 2.4g 22%
Iron 5.08mg 3.57mg 19%
Copper 0.329mg 0.174mg 17%
Vitamin E 2.08mg 14%
Calcium 243mg 136mg 11%
Manganese 1.176mg 0.935mg 10%
Vitamin B6 0.129mg 0.242mg 9%
Vitamin B3 1.706mg 0.49mg 8%
Folate 114µg 146µg 8%
Vitamin B5 0.338mg 0.145mg 4%
Carbs 14.89g 3.75g 4%
Choline 19.7mg 4%
Selenium 1.5µg 3%
Zinc 1.11mg 0.76mg 3%
Potassium 569mg 466mg 3%
Polyunsaturated fat 0.508g 0.109g 3%
Sodium 31mg 70mg 2%
Phosphorus 73mg 56mg 2%
Protein 3.75g 2.97g 2%
Vitamin B2 0.266mg 0.236mg 2%
Magnesium 80mg 87mg 2%
Calories 70kcal 23kcal 2%
Saturated fat 0.246g 0.043g 1%
Vitamin B1 0.082mg 0.095mg 1%
Fats 0.94g 0.26g 1%
Net carbs 6.89g 1.35g N/A
Sugar 0.43g N/A
Monounsaturated fat 0.033g 0.006g 0%
Tryptophan 0.058mg 0.04mg 0%
Threonine 0.154mg 0.127mg 0%
Isoleucine 0.154mg 0.152mg 0%
Leucine 0.281mg 0.231mg 0%
Lysine 0.161mg 0.182mg 0%
Methionine 0.053mg 0.055mg 0%
Phenylalanine 0.191mg 0.134mg 0%
Valine 0.187mg 0.168mg 0%
Histidine 0.075mg 0.066mg 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
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +26.3%
Contains more FatsFats +261.5%
Contains more CarbsCarbs +297.1%
Contains more WaterWater +16%
~equal in Other ~1.81g

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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +366.1%
Contains less Sat. FatSaturated fat -82.5%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.