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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
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.
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%
Contains more Manganese +382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 73% 191% 58% 32% 51% 5% 31% 110% 154% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
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%
Contains more Manganese +382%

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.
:
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +63%
Contains more Fats +840%
Contains more Carbs +1054.3%
Contains more Other +47.5%
Contains more Water +20.9%
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +63%
Contains more Fats +840%
Contains more Carbs +1054.3%
Contains more Other +47.5%
Contains more Water +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +312.5%
Contains more Polyunsaturated fat +1351.4%
Contains less Saturated Fat -89%
31% 4% 65%
Saturated Fat: 0.246 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.508 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +312.5%
Contains more Polyunsaturated fat +1351.4%
Contains less Saturated Fat -89%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 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
Manganese 1.176mg 0.244mg Peppermint
Selenium 0.9µg Watercress
Vitamin A 4248IU 3191IU Peppermint
Vitamin A RAE 212µg 160µg Peppermint
Vitamin E 1mg Watercress
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 K 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
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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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
51%
Peppermint
91%
Watercress
Minerals Daily Need Coverage Score
70%
Peppermint
18%
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

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. 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.