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  6. Peppermint vs. Spinach raw

Peppermint vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between peppermint and spinach raw

  • Peppermint has more iron, fiber, copper, calcium, manganese, vitamin B3, vitamin B2, and vitamin B5, while spinach raw has more vitamin A and folate.
  • Spinach raw's daily need coverage for vitamin A is 103% higher.
  • Spinach raw contains 5 times less vitamin B5 than peppermint. Peppermint contains 0.338mg of vitamin B5, while spinach raw contains 0.065mg.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of peppermint is 70.

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

Infographic

Peppermint vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +145.5%
Contains more IronIron +87.5%
Contains more CopperCopper +153.1%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +49%
Contains less SodiumSodium -60.8%
Contains more ManganeseManganese +31.1%
~equal in Magnesium ~79mg
~equal in Potassium ~558mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +13.2%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B3Vitamin B3 +135.6%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin AVitamin A +121.2%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more FolateFolate +70.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peppermint Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Iron 5.08mg 2.71mg 30%
Vitamin A 212µg 469µg 29%
Fiber 8g 2.2g 23%
Copper 0.329mg 0.13mg 22%
Folate 114µg 194µg 20%
Vitamin E 2.03mg 14%
Calcium 243mg 99mg 14%
Manganese 1.176mg 0.897mg 12%
Vitamin B2 0.266mg 0.189mg 6%
Vitamin B3 1.706mg 0.724mg 6%
Vitamin B5 0.338mg 0.065mg 5%
Vitamin B6 0.129mg 0.195mg 5%
Zinc 1.11mg 0.53mg 5%
Carbs 14.89g 3.63g 4%
Vitamin C 31.8mg 28.1mg 4%
Choline 19.3mg 4%
Phosphorus 73mg 49mg 3%
Protein 3.75g 2.86g 2%
Calories 70kcal 23kcal 2%
Selenium 1µg 2%
Sodium 31mg 79mg 2%
Polyunsaturated fat 0.508g 0.165g 2%
Fats 0.94g 0.39g 1%
Saturated fat 0.246g 0.063g 1%
Net carbs 6.89g 1.43g N/A
Magnesium 80mg 79mg 0%
Potassium 569mg 558mg 0%
Sugar 0.42g N/A
Vitamin B1 0.082mg 0.078mg 0%
Monounsaturated fat 0.033g 0.01g 0%
Tryptophan 0.058mg 0.039mg 0%
Threonine 0.154mg 0.122mg 0%
Isoleucine 0.154mg 0.147mg 0%
Leucine 0.281mg 0.223mg 0%
Lysine 0.161mg 0.174mg 0%
Methionine 0.053mg 0.053mg 0%
Phenylalanine 0.191mg 0.129mg 0%
Valine 0.187mg 0.161mg 0%
Histidine 0.075mg 0.064mg 0%
Fructose 0.15g 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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +31.1%
Contains more FatsFats +141%
Contains more CarbsCarbs +310.2%
Contains more WaterWater +16.2%
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +230%
Contains more Poly. FatPolyunsaturated fat +207.9%
Contains less Sat. FatSaturated fat -74.4%

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 raw - 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.