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Peppermint vs Watercress - In-Depth Nutrition Comparison

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A recap on differences between Peppermint and Watercress

  • Peppermint has more Iron, Manganese, Fiber, Copper, Folate, Magnesium, Calcium, Vitamin B2, and Vitamin B3, however Watercress is higher in Vitamin C.
  • Peppermint covers your daily Iron needs 61% more than Watercress.
  • Watercress contains 16 times less Fiber than Peppermint. Peppermint contains 8g of Fiber, while Watercress contains 0.5g.

Food varieties used in this article are Peppermint, fresh and Watercress, raw.

Infographic

Peppermint vs Watercress 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 +102.5%
Contains more Iron +2440%
Contains more Magnesium +281%
Contains more Phosphorus +21.7%
Contains more Potassium +72.4%
Contains less Sodium -24.4%
Contains more Zinc +909.1%
Contains more Copper +327.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 73% 191% 58% 32% 51% 5% 31% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Calcium +102.5%
Contains more Iron +2440%
Contains more Magnesium +281%
Contains more Phosphorus +21.7%
Contains more Potassium +72.4%
Contains less Sodium -24.4%
Contains more Zinc +909.1%
Contains more Copper +327.3%

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 A +33.1%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +753%
Contains more Folate +1166.7%
Contains more Vitamin C +35.2%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B5 - 0.31
Equal in Vitamin B6 - 0.129
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 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +33.1%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +753%
Contains more Folate +1166.7%
Contains more Vitamin C +35.2%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B5 - 0.31
Equal in Vitamin B6 - 0.129

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 Watercress
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 Watercress Opinion
Net carbs 6.89g 0.79g Peppermint
Protein 3.75g 2.3g Peppermint
Fats 0.94g 0.1g Peppermint
Carbs 14.89g 1.29g Peppermint
Calories 70kcal 11kcal Peppermint
Starch g g
Fructose g g
Sugar g 0.2g Peppermint
Fiber 8g 0.5g Peppermint
Calcium 243mg 120mg Peppermint
Iron 5.08mg 0.2mg Peppermint
Magnesium 80mg 21mg Peppermint
Phosphorus 73mg 60mg Peppermint
Potassium 569mg 330mg Peppermint
Sodium 31mg 41mg Peppermint
Zinc 1.11mg 0.11mg Peppermint
Copper 0.329mg 0.077mg Peppermint
Vitamin A 4248IU 3191IU Peppermint
Vitamin E mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.8mg 43mg Watercress
Vitamin B1 0.082mg 0.09mg Watercress
Vitamin B2 0.266mg 0.12mg Peppermint
Vitamin B3 1.706mg 0.2mg Peppermint
Vitamin B5 0.338mg 0.31mg Peppermint
Vitamin B6 0.129mg 0.129mg
Folate 114µg 9µg Peppermint
Vitamin B12 0µg 0µg
Vitamin K µg 250µg Watercress
Tryptophan 0.058mg 0.03mg Peppermint
Threonine 0.154mg 0.133mg Peppermint
Isoleucine 0.154mg 0.093mg Peppermint
Leucine 0.281mg 0.166mg Peppermint
Lysine 0.161mg 0.134mg Peppermint
Methionine 0.053mg 0.02mg Peppermint
Phenylalanine 0.191mg 0.114mg Peppermint
Valine 0.187mg 0.137mg Peppermint
Histidine 0.075mg 0.04mg Peppermint
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.246g 0.027g Watercress
Monounsaturated Fat 0.033g 0.008g Peppermint
Polyunsaturated fat 0.508g 0.035g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Watercress
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
91
Watercress
Mineral Summary Score
68
Peppermint
18
Watercress

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
14%
Watercress
Carbohydrates
15%
Peppermint
1%
Watercress
Fats
4%
Peppermint
0%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3.2)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 10mg)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.