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Peppermint vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between Peppermint and Wheat

  • Peppermint has more Iron, Folate, Calcium, Vitamin B2, Fiber, Copper, Potassium, and Magnesium, however, Wheat is higher in Phosphorus, and Zinc.
  • Peppermint covers your daily need of Iron 42% more than Wheat.
  • Peppermint has 27 times more Calcium than Wheat. While Peppermint has 243mg of Calcium, Wheat has only 9mg.

These are the specific foods used in this comparison Peppermint, fresh and Wheat, KAMUT khorasan, cooked.

Infographic

Peppermint vs Wheat 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 +2600%
Contains more Iron +188.6%
Contains more Magnesium +66.7%
Contains more Potassium +247%
Contains more Copper +58.9%
Contains more Manganese +14.2%
Contains more Phosphorus +101.4%
Contains less Sodium -74.2%
Contains more Zinc +65.8%
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 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +2600%
Contains more Iron +188.6%
Contains more Magnesium +66.7%
Contains more Potassium +247%
Contains more Copper +58.9%
Contains more Manganese +14.2%
Contains more Phosphorus +101.4%
Contains less Sodium -74.2%
Contains more Zinc +65.8%

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.
:
3
Wheat
Contains more Vitamin A +106100%
Contains more Vitamin B2 +786.7%
Contains more Vitamin B6 +84.3%
Contains more Folate +936.4%
Contains more Vitamin B1 +15.9%
Contains more Vitamin B3 +35.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0% 0%
Contains more Vitamin A +106100%
Contains more Vitamin B2 +786.7%
Contains more Vitamin B6 +84.3%
Contains more Folate +936.4%
Contains more Vitamin B1 +15.9%
Contains more Vitamin B3 +35.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +13.3%
Contains more Water +20.7%
Contains more Other +160.3%
Contains more Protein +52.3%
Contains more Carbs +85.4%
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +13.3%
Contains more Water +20.7%
Contains more Other +160.3%
Contains more Protein +52.3%
Contains more Carbs +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +109.1%
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +154.5%
31% 4% 65%
Saturated Fat: 0.246 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.508 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Polyunsaturated fat +109.1%
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +154.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppermint Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peppermint Wheat Opinion
Net carbs 6.89g 23.3g Wheat
Protein 3.75g 5.71g Wheat
Fats 0.94g 0.83g Peppermint
Carbs 14.89g 27.6g Wheat
Calories 70kcal 132kcal Wheat
Sugar 3.07g Peppermint
Fiber 8g 4.3g Peppermint
Calcium 243mg 9mg Peppermint
Iron 5.08mg 1.76mg Peppermint
Magnesium 80mg 48mg Peppermint
Phosphorus 73mg 147mg Wheat
Potassium 569mg 164mg Peppermint
Sodium 31mg 8mg Wheat
Zinc 1.11mg 1.84mg Wheat
Copper 0.329mg 0.207mg Peppermint
Manganese 1.176mg 1.03mg Peppermint
Selenium 31.9µg Wheat
Vitamin A 4248IU 4IU Peppermint
Vitamin A RAE 212µg Peppermint
Vitamin E 0.24mg Wheat
Vitamin C 31.8mg Peppermint
Vitamin B1 0.082mg 0.095mg Wheat
Vitamin B2 0.266mg 0.03mg Peppermint
Vitamin B3 1.706mg 2.305mg Wheat
Vitamin B5 0.338mg Peppermint
Vitamin B6 0.129mg 0.07mg Peppermint
Folate 114µg 11µg Peppermint
Tryptophan 0.058mg 0.051mg Peppermint
Threonine 0.154mg 0.172mg Wheat
Isoleucine 0.154mg 0.22mg Wheat
Leucine 0.281mg 0.432mg Wheat
Lysine 0.161mg 0.161mg
Methionine 0.053mg 0.097mg Wheat
Phenylalanine 0.191mg 0.3mg Wheat
Valine 0.187mg 0.267mg Wheat
Histidine 0.075mg 0.147mg Wheat
Trans Fat 0g 0.002g Peppermint
Saturated Fat 0.246g 0.077g Wheat
Monounsaturated Fat 0.033g 0.084g Wheat
Polyunsaturated fat 0.508g 0.243g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Wheat
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
47%
Peppermint
8%
Wheat
Minerals Daily Need Coverage Score
70%
Peppermint
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 20)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.8)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 3.07g)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.