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Spearmint vs. Fenugreek — In-Depth Nutrition Comparison

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The main differences between Spearmint and Fenugreek

  • Spearmint is richer in Vitamin A RAE, yet Fenugreek is richer in Iron, Copper, Fiber, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Vitamin B2, and Zinc.
  • Daily need coverage for Iron from Fenugreek is 271% higher.
  • Spearmint contains 68 times more Vitamin A RAE than Fenugreek. Spearmint contains 203µg of Vitamin A RAE, while Fenugreek contains 3µg.

Food types used in this article are Spearmint, fresh and Spices, fenugreek seed.

Infographic

Spearmint vs Fenugreek 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more CalciumCalcium +13.1%
Contains less SodiumSodium -55.2%
Contains more MagnesiumMagnesium +203.2%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +182.5%
Contains more CopperCopper +362.5%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +393.3%
~equal in Manganese ~1.228mg

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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
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 10% 3.6% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +6656.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +84.2%
Contains more Vitamin B1Vitamin B1 +312.8%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B6Vitamin B6 +279.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +867.8%
Contains more ProteinProtein +599.1%
Contains more FatsFats +778.1%
Contains more CarbsCarbs +593.8%
Contains more OtherOther +68.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
100%
Saturated Fat: Sat. Fat 1.46 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated Fat -86.9%
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spearmint Fenugreek Opinion
Calories 44kcal 323kcal Fenugreek
Protein 3.29g 23g Fenugreek
Fats 0.73g 6.41g Fenugreek
Vitamin C 13.3mg 3mg Spearmint
Net carbs 1.61g 33.75g Fenugreek
Carbs 8.41g 58.35g Fenugreek
Magnesium 63mg 191mg Fenugreek
Calcium 199mg 176mg Spearmint
Potassium 458mg 770mg Fenugreek
Iron 11.87mg 33.53mg Fenugreek
Fiber 6.8g 24.6g Fenugreek
Copper 0.24mg 1.11mg Fenugreek
Zinc 1.09mg 2.5mg Fenugreek
Phosphorus 60mg 296mg Fenugreek
Sodium 30mg 67mg Spearmint
Vitamin A 4054IU 60IU Spearmint
Vitamin A RAE 203µg 3µg Spearmint
Manganese 1.118mg 1.228mg Fenugreek
Selenium 6.3µg Fenugreek
Vitamin B1 0.078mg 0.322mg Fenugreek
Vitamin B2 0.175mg 0.366mg Fenugreek
Vitamin B3 0.948mg 1.64mg Fenugreek
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.158mg 0.6mg Fenugreek
Folate 105µg 57µg Spearmint
Saturated Fat 0.191g 1.46g Spearmint
Monounsaturated Fat 0.025g Spearmint
Polyunsaturated fat 0.394g Spearmint
Tryptophan 0.05mg 0.391mg Fenugreek
Threonine 0.135mg 0.898mg Fenugreek
Isoleucine 0.135mg 1.241mg Fenugreek
Leucine 0.247mg 1.757mg Fenugreek
Lysine 0.141mg 1.684mg Fenugreek
Methionine 0.046mg 0.338mg Fenugreek
Phenylalanine 0.168mg 1.089mg Fenugreek
Valine 0.164mg 1.102mg Fenugreek
Histidine 0.066mg 0.668mg Fenugreek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Fenugreek
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
38%
Spearmint
30%
Fenugreek
Minerals Daily Need Coverage Score
88%
Spearmint
228%
Fenugreek

Comparison summary

Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 1.269g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 0)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $1.6)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/nutrients
  2. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.