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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 RAE, Vitamin B6, and Folate.
  • Spinach's daily need coverage for Vitamin A RAE is 35% more.
  • Peppermint has 3 times more Vitamin B3 than Spinach. Peppermint has 1.706mg of Vitamin B3, while Spinach has 0.49mg.

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

Infographic

Peppermint vs Spinach 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 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% 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 33% 629% 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 +146.7%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 70kcal 23kcal Peppermint
Protein 3.75g 2.97g Peppermint
Fats 0.94g 0.26g Peppermint
Vitamin C 31.8mg 9.8mg Peppermint
Net carbs 6.89g 1.35g Peppermint
Carbs 14.89g 3.75g Peppermint
Magnesium 80mg 87mg Spinach
Calcium 243mg 136mg Peppermint
Potassium 569mg 466mg Peppermint
Iron 5.08mg 3.57mg Peppermint
Sugar 0.43g Peppermint
Fiber 8g 2.4g Peppermint
Copper 0.329mg 0.174mg Peppermint
Zinc 1.11mg 0.76mg Peppermint
Phosphorus 73mg 56mg Peppermint
Sodium 31mg 70mg Peppermint
Vitamin A 4248IU 10481IU Spinach
Vitamin A RAE 212µg 524µg Spinach
Vitamin E 2.08mg Spinach
Manganese 1.176mg 0.935mg Peppermint
Selenium 1.5µg Spinach
Vitamin B1 0.082mg 0.095mg Spinach
Vitamin B2 0.266mg 0.236mg Peppermint
Vitamin B3 1.706mg 0.49mg Peppermint
Vitamin B5 0.338mg 0.145mg Peppermint
Vitamin B6 0.129mg 0.242mg Spinach
Vitamin K 493.6µg Spinach
Folate 114µg 146µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.246g 0.043g Spinach
Monounsaturated Fat 0.033g 0.006g Peppermint
Polyunsaturated fat 0.508g 0.109g Peppermint
Tryptophan 0.058mg 0.04mg Peppermint
Threonine 0.154mg 0.127mg Peppermint
Isoleucine 0.154mg 0.152mg Peppermint
Leucine 0.281mg 0.231mg Peppermint
Lysine 0.161mg 0.182mg Spinach
Methionine 0.053mg 0.055mg Spinach
Phenylalanine 0.191mg 0.134mg Peppermint
Valine 0.187mg 0.168mg Peppermint
Histidine 0.075mg 0.066mg Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Spinach
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
170%
Spinach
Minerals Daily Need Coverage Score
70%
Peppermint
52%
Spinach

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.203g)
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 - 0.43g)
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 39mg)
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

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.