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Spearmint vs. Caraway spice — In-Depth Nutrition Comparison

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Significant differences between Spearmint and Caraway spice

  • Spearmint has more Folate, however, Caraway spice is richer in Fiber, Copper, Phosphorus, Iron, Calcium, Magnesium, Zinc, Potassium, and Vitamin B1.
  • Caraway spice covers your daily Fiber needs 125% more than Spearmint.
  • Caraway spice has 11 times less Folate than Spearmint. Spearmint has 105µg of Folate, while Caraway spice has 10µg.

Specific food types used in this comparison are Spearmint, fresh and Spices, caraway seed.

Infographic

Spearmint vs Caraway spice 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 +246.2%
Contains more Iron +36.7%
Contains more Magnesium +309.5%
Contains more Phosphorus +846.7%
Contains more Potassium +195%
Contains less Sodium -43.3%
Contains more Zinc +404.6%
Contains more Copper +279.2%
Contains more Manganese +16.3%
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 207% 609% 185% 244% 120% 3% 150% 304% 170% 66%
Contains more Calcium +246.2%
Contains more Iron +36.7%
Contains more Magnesium +309.5%
Contains more Phosphorus +846.7%
Contains more Potassium +195%
Contains less Sodium -43.3%
Contains more Zinc +404.6%
Contains more Copper +279.2%
Contains more Manganese +16.3%

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 +1016.8%
Contains more Folate +950%
Contains more Vitamin C +57.9%
Contains more Vitamin B1 +391%
Contains more Vitamin B2 +116.6%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B6 +127.8%
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 22% 50% 0% 70% 96% 88% 68% 0% 84% 8% 0% 14% 0%
Contains more Vitamin A +1016.8%
Contains more Folate +950%
Contains more Vitamin C +57.9%
Contains more Vitamin B1 +391%
Contains more Vitamin B2 +116.6%
Contains more Vitamin B3 +280.4%
Contains more Vitamin B6 +127.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +766.8%
Contains more Protein +500.9%
Contains more Fats +1898.6%
Contains more Carbs +493.3%
Contains more Other +190.6%
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
20% 15% 50% 10% 6%
Protein: 19.77 g
Fats: 14.59 g
Carbs: 49.9 g
Water: 9.87 g
Other: 5.87 g
Contains more Water +766.8%
Contains more Protein +500.9%
Contains more Fats +1898.6%
Contains more Carbs +493.3%
Contains more Other +190.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +28400%
Contains more Polyunsaturated fat +730.5%
31% 4% 65%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.394 g
6% 65% 30%
Saturated Fat: 0.62 g
Monounsaturated Fat: 7.125 g
Polyunsaturated fat: 3.272 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +28400%
Contains more Polyunsaturated fat +730.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spearmint Caraway spice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Caraway spice Opinion
Net carbs 1.61g 11.9g Caraway spice
Protein 3.29g 19.77g Caraway spice
Fats 0.73g 14.59g Caraway spice
Carbs 8.41g 49.9g Caraway spice
Calories 44kcal 333kcal Caraway spice
Sugar 0.64g Spearmint
Fiber 6.8g 38g Caraway spice
Calcium 199mg 689mg Caraway spice
Iron 11.87mg 16.23mg Caraway spice
Magnesium 63mg 258mg Caraway spice
Phosphorus 60mg 568mg Caraway spice
Potassium 458mg 1351mg Caraway spice
Sodium 30mg 17mg Caraway spice
Zinc 1.09mg 5.5mg Caraway spice
Copper 0.24mg 0.91mg Caraway spice
Manganese 1.118mg 1.3mg Caraway spice
Selenium 12.1µg Caraway spice
Vitamin A 4054IU 363IU Spearmint
Vitamin A RAE 203µg 18µg Spearmint
Vitamin E 2.5mg Caraway spice
Vitamin C 13.3mg 21mg Caraway spice
Vitamin B1 0.078mg 0.383mg Caraway spice
Vitamin B2 0.175mg 0.379mg Caraway spice
Vitamin B3 0.948mg 3.606mg Caraway spice
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.158mg 0.36mg Caraway spice
Folate 105µg 10µg Spearmint
Choline 24.7mg Caraway spice
Tryptophan 0.05mg 0.244mg Caraway spice
Threonine 0.135mg 0.756mg Caraway spice
Isoleucine 0.135mg 0.826mg Caraway spice
Leucine 0.247mg 1.218mg Caraway spice
Lysine 0.141mg 1.031mg Caraway spice
Methionine 0.046mg 0.361mg Caraway spice
Phenylalanine 0.168mg 0.867mg Caraway spice
Valine 0.164mg 1.037mg Caraway spice
Histidine 0.066mg 0.55mg Caraway spice
Saturated Fat 0.191g 0.62g Spearmint
Monounsaturated Fat 0.025g 7.125g Caraway spice
Polyunsaturated fat 0.394g 3.272g Caraway spice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Caraway spice
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
38%
Caraway spice
Minerals Daily Need Coverage Score
88%
Spearmint
205%
Caraway spice

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 0.64g)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.429g)
Which food contains less Sodium?
Caraway spice
Caraway spice contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Caraway spice
Caraway spice is relatively richer in minerals
Which food is richer in vitamins?
Caraway spice
Caraway spice 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. Caraway spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170918/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.