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Poppy seed vs. Spearmint — In-Depth Nutrition Comparison

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How are Poppy seed and Spearmint different?

  • Poppy seed is richer in Manganese, Copper, Calcium, Phosphorus, Magnesium, Vitamin B1, Zinc, and Fiber, while Spearmint is higher in Iron, and Vitamin A RAE.
  • Poppy seed covers your daily need of Manganese 243% more than Spearmint.
  • Poppy seed contains 15 times more Phosphorus than Spearmint. Poppy seed contains 870mg of Phosphorus, while Spearmint contains 60mg.

Spices, poppy seed and Spearmint, fresh types were used in this article.

Infographic

Poppy seed vs Spearmint 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" 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +450.8%
Contains more CalciumCalcium +622.6%
Contains more PotassiumPotassium +57%
Contains more CopperCopper +577.9%
Contains more ZincZinc +624.8%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -13.3%
Contains more ManganeseManganese +499.9%
Contains more SeleniumSelenium +∞%
Contains more IronIron +21.6%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +994.9%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1230%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more FolateFolate +28%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.948mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +446.8%
Contains more FatsFats +5593.2%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +215.3%
Contains more WaterWater +1337.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated Fat: Sat. Fat 4.517 g
Monounsaturated Fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +23828%
Contains more Poly. FatPolyunsaturated fat +7151%
Contains less Sat. FatSaturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poppy seed Spearmint Opinion
Calories 525kcal 44kcal Poppy seed
Protein 17.99g 3.29g Poppy seed
Fats 41.56g 0.73g Poppy seed
Vitamin C 1mg 13.3mg Spearmint
Net carbs 8.63g 1.61g Poppy seed
Carbs 28.13g 8.41g Poppy seed
Magnesium 347mg 63mg Poppy seed
Calcium 1438mg 199mg Poppy seed
Potassium 719mg 458mg Poppy seed
Iron 9.76mg 11.87mg Spearmint
Sugar 2.99g Spearmint
Fiber 19.5g 6.8g Poppy seed
Copper 1.627mg 0.24mg Poppy seed
Zinc 7.9mg 1.09mg Poppy seed
Phosphorus 870mg 60mg Poppy seed
Sodium 26mg 30mg Poppy seed
Vitamin A 0IU 4054IU Spearmint
Vitamin A RAE 0µg 203µg Spearmint
Vitamin E 1.77mg Poppy seed
Manganese 6.707mg 1.118mg Poppy seed
Selenium 13.5µg Poppy seed
Vitamin B1 0.854mg 0.078mg Poppy seed
Vitamin B2 0.1mg 0.175mg Spearmint
Vitamin B3 0.896mg 0.948mg Spearmint
Vitamin B5 0.324mg 0.25mg Poppy seed
Vitamin B6 0.247mg 0.158mg Poppy seed
Folate 82µg 105µg Spearmint
Choline 8.8mg Poppy seed
Saturated Fat 4.517g 0.191g Spearmint
Monounsaturated Fat 5.982g 0.025g Poppy seed
Polyunsaturated fat 28.569g 0.394g Poppy seed
Tryptophan 0.184mg 0.05mg Poppy seed
Threonine 0.686mg 0.135mg Poppy seed
Isoleucine 0.819mg 0.135mg Poppy seed
Leucine 1.321mg 0.247mg Poppy seed
Lysine 0.952mg 0.141mg Poppy seed
Methionine 0.502mg 0.046mg Poppy seed
Phenylalanine 0.758mg 0.168mg Poppy seed
Valine 1.095mg 0.164mg Poppy seed
Histidine 0.471mg 0.066mg Poppy seed
Fructose 0.29g Poppy seed
Omega-3 - ALA 0.273g Poppy seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Spearmint
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
33%
Poppy seed
38%
Spearmint
Minerals Daily Need Coverage Score
319%
Poppy seed
88%
Spearmint

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 4.326g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 5)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $2.4)
Which food contains less Sodium?
Poppy seed
Poppy seed contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Poppy seed
Poppy seed 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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/nutrients
  2. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.