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Spearmint vs. Ground ginger — In-Depth Nutrition Comparison

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What are the main differences between Spearmint and Ground ginger?

  • Spearmint is richer in Folate, yet Ground ginger is richer in Manganese, Iron, Vitamin B3, Vitamin B6, Magnesium, Fiber, Copper, Potassium, and Zinc.
  • Ground ginger's daily need coverage for Manganese is 1399% higher.
  • Spearmint has 8 times more Folate than Ground ginger. Spearmint has 105µg of Folate, while Ground ginger has 13µg.

We used Spearmint, fresh and Spices, ginger, ground types in this comparison.

Infographic

Spearmint vs Ground ginger 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 153% 34% 116% 743% 160% 99% 72% 3.5% 4343% 304%
Contains more CalciumCalcium +74.6%
Contains more MagnesiumMagnesium +239.7%
Contains more PotassiumPotassium +188.2%
Contains more IronIron +66.8%
Contains more CopperCopper +100%
Contains more ZincZinc +233.9%
Contains more PhosphorusPhosphorus +180%
Contains more ManganeseManganese +2878.5%
~equal in Sodium ~27mg

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 2.3% 1.8% 0% 0% 12% 39% 180% 29% 144% 0% 2% 9.8% 22%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin AVitamin A +13413.3%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more FolateFolate +707.7%
Contains more Vitamin B3Vitamin B3 +914.8%
Contains more Vitamin B5Vitamin B5 +90.8%
Contains more Vitamin B6Vitamin B6 +296.2%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B12 ~0µg

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
9% 4% 72% 10% 5%
Protein: 8.98 g
Fats: 4.24 g
Carbs: 71.62 g
Water: 9.94 g
Other: 5.22 g
Contains more WaterWater +760.7%
Contains more ProteinProtein +172.9%
Contains more FatsFats +480.8%
Contains more CarbsCarbs +751.6%
Contains more OtherOther +158.4%

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
65% 12% 23%
Saturated Fat: Sat. Fat 2.599 g
Monounsaturated Fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.929 g
Contains less Sat. FatSaturated Fat -92.7%
Contains more Mono. FatMonounsaturated Fat +1816%
Contains more Poly. FatPolyunsaturated fat +135.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spearmint Ground ginger Opinion
Calories 44kcal 335kcal Ground ginger
Protein 3.29g 8.98g Ground ginger
Fats 0.73g 4.24g Ground ginger
Vitamin C 13.3mg 0.7mg Spearmint
Net carbs 1.61g 57.52g Ground ginger
Carbs 8.41g 71.62g Ground ginger
Magnesium 63mg 214mg Ground ginger
Calcium 199mg 114mg Spearmint
Potassium 458mg 1320mg Ground ginger
Iron 11.87mg 19.8mg Ground ginger
Sugar 3.39g Spearmint
Fiber 6.8g 14.1g Ground ginger
Copper 0.24mg 0.48mg Ground ginger
Zinc 1.09mg 3.64mg Ground ginger
Phosphorus 60mg 168mg Ground ginger
Sodium 30mg 27mg Ground ginger
Vitamin A 4054IU 30IU Spearmint
Vitamin A RAE 203µg 2µg Spearmint
Manganese 1.118mg 33.3mg Ground ginger
Selenium 55.8µg Ground ginger
Vitamin B1 0.078mg 0.046mg Spearmint
Vitamin B2 0.175mg 0.17mg Spearmint
Vitamin B3 0.948mg 9.62mg Ground ginger
Vitamin B5 0.25mg 0.477mg Ground ginger
Vitamin B6 0.158mg 0.626mg Ground ginger
Vitamin K 0.8µg Ground ginger
Folate 105µg 13µg Spearmint
Choline 41.2mg Ground ginger
Saturated Fat 0.191g 2.599g Spearmint
Monounsaturated Fat 0.025g 0.479g Ground ginger
Polyunsaturated fat 0.394g 0.929g Ground ginger
Tryptophan 0.05mg 0.152mg Ground ginger
Threonine 0.135mg 0.289mg Ground ginger
Isoleucine 0.135mg 0.341mg Ground ginger
Leucine 0.247mg 0.513mg Ground ginger
Lysine 0.141mg 0.241mg Ground ginger
Methionine 0.046mg 0.089mg Ground ginger
Phenylalanine 0.168mg 0.311mg Ground ginger
Valine 0.164mg 0.411mg Ground ginger
Histidine 0.066mg 0.199mg Ground ginger
Fructose 1.78g Ground ginger
Omega-3 - ALA 0.223g Ground ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Ground ginger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Ground ginger
Minerals Daily Need Coverage Score
88%
Spearmint
603%
Ground ginger

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 3.39g)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 2.408g)
Which food contains less Sodium?
Ground ginger
Ground ginger contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Ground ginger
Ground ginger is relatively richer in minerals
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 ($)
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. Ground ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170926/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.