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Spearmint vs. Caper — In-Depth Nutrition Comparison

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How are Spearmint and Caper different?

  • Spearmint is higher in Iron, Manganese, Vitamin A RAE, Folate, Calcium, Fiber, Potassium, and Vitamin B6, however, Caper is richer in Copper.
  • Daily need coverage for Iron from Spearmint is 128% higher.
  • Spearmint contains 29 times more Vitamin A RAE than Caper. While Spearmint contains 203µg of Vitamin A RAE, Caper contains only 7µg.
  • Spearmint has less Sodium.

Spearmint, fresh and Capers, canned are the varieties used in this article.

Infographic

Spearmint vs Caper 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.
Contains more Calcium +397.5%
Contains more Iron +610.8%
Contains more Magnesium +90.9%
Contains more Phosphorus +500%
Contains more Potassium +1045%
Contains less Sodium -98.7%
Contains more Zinc +240.6%
Contains more Manganese +1333.3%
Contains more Copper +55.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 446% 45% 26% 41% 4% 30% 80% 146% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 63% 24% 5% 4% 307% 9% 125% 11% 7%
Contains more Calcium +397.5%
Contains more Iron +610.8%
Contains more Magnesium +90.9%
Contains more Phosphorus +500%
Contains more Potassium +1045%
Contains less Sodium -98.7%
Contains more Zinc +240.6%
Contains more Manganese +1333.3%
Contains more Copper +55.8%

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
Caper
Contains more Vitamin A +2837.7%
Contains more Vitamin C +209.3%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +45.4%
Contains more Vitamin B5 +825.9%
Contains more Vitamin B6 +587%
Contains more Folate +356.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 244% 0% 0% 45% 20% 41% 18% 15% 37% 79% 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 9% 18% 0% 15% 5% 33% 13% 2% 6% 18% 0% 4% 62%
Contains more Vitamin A +2837.7%
Contains more Vitamin C +209.3%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +45.4%
Contains more Vitamin B5 +825.9%
Contains more Vitamin B6 +587%
Contains more Folate +356.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39.4%
Contains more Carbs +72%
Contains more Fats +17.8%
Contains more Other +298%
Equal in Water - 83.85
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more Protein +39.4%
Contains more Carbs +72%
Contains more Fats +17.8%
Contains more Other +298%
Equal in Water - 83.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +29.6%
Contains more Monounsaturated Fat +152%
31% 4% 65%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.394 g
39% 11% 51%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.063 g
Polyunsaturated fat: 0.304 g
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +29.6%
Contains more Monounsaturated Fat +152%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spearmint Caper Opinion
Net carbs 1.61g 1.69g Caper
Protein 3.29g 2.36g Spearmint
Fats 0.73g 0.86g Caper
Carbs 8.41g 4.89g Spearmint
Calories 44kcal 23kcal Spearmint
Sugar 0.41g Spearmint
Fiber 6.8g 3.2g Spearmint
Calcium 199mg 40mg Spearmint
Iron 11.87mg 1.67mg Spearmint
Magnesium 63mg 33mg Spearmint
Phosphorus 60mg 10mg Spearmint
Potassium 458mg 40mg Spearmint
Sodium 30mg 2348mg Spearmint
Zinc 1.09mg 0.32mg Spearmint
Copper 0.24mg 0.374mg Caper
Manganese 1.118mg 0.078mg Spearmint
Selenium 1.2µg Caper
Vitamin A 4054IU 138IU Spearmint
Vitamin A RAE 203µg 7µg Spearmint
Vitamin E 0.88mg Caper
Vitamin C 13.3mg 4.3mg Spearmint
Vitamin B1 0.078mg 0.018mg Spearmint
Vitamin B2 0.175mg 0.139mg Spearmint
Vitamin B3 0.948mg 0.652mg Spearmint
Vitamin B5 0.25mg 0.027mg Spearmint
Vitamin B6 0.158mg 0.023mg Spearmint
Folate 105µg 23µg Spearmint
Choline 6.5mg Caper
Vitamin K 24.6µg Caper
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint
Saturated Fat 0.191g 0.233g Spearmint
Omega-3 - DPA 0.001g Caper
Monounsaturated Fat 0.025g 0.063g Caper
Polyunsaturated fat 0.394g 0.304g Spearmint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Caper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
38%
Spearmint
14%
Caper
Minerals Daily Need Coverage Score
88%
Spearmint
56%
Caper

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 2318mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?
Spearmint
Spearmint is relatively richer in minerals
Which food is richer in vitamins?
Spearmint
Spearmint is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/nutrients
  2. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.