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Spearmint vs. Mustard — In-Depth Nutrition Comparison

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Differences between spearmint and mustard

  • Mustard contains less iron, vitamin A, manganese, folate, copper, vitamin C, calcium, fiber, and potassium than spearmint.
  • Spearmint's daily need coverage for iron is 128% higher.
  • Mustard contains 44 times less vitamin C than spearmint. Spearmint contains 13.3mg of vitamin C, while mustard contains 0.3mg.
  • The amount of sodium in spearmint is lower.

The food types used in this comparison are Spearmint, fresh and Mustard, prepared, yellow.

Infographic

Spearmint vs Mustard 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 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +215.9%
Contains more PotassiumPotassium +201.3%
Contains more IronIron +637.3%
Contains more CopperCopper +224.3%
Contains more ZincZinc +70.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +164.9%
Contains more PhosphorusPhosphorus +80%

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% 68% 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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +4333.3%
Contains more Vitamin AVitamin A +3960%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +67.8%
Contains more Vitamin B6Vitamin B6 +125.7%
Contains more FolateFolate +1400%
Contains more Vitamin B1Vitamin B1 +126.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spearmint Mustard DV% diff.
Iron 11.87mg 1.61mg 128%
Selenium 33.5µg 61%
Sodium 30mg 1104mg 47%
Manganese 1.118mg 0.422mg 30%
Folate 105µg 7µg 25%
Vitamin A 203µg 5µg 22%
Copper 0.24mg 0.074mg 18%
Vitamin C 13.3mg 0.3mg 14%
Calcium 199mg 63mg 14%
Fiber 6.8g 4g 11%
Potassium 458mg 152mg 9%
Vitamin B1 0.078mg 0.177mg 8%
Vitamin B2 0.175mg 0.07mg 8%
Vitamin B6 0.158mg 0.07mg 7%
Phosphorus 60mg 108mg 7%
Monounsaturated fat 0.025g 2.182g 5%
Magnesium 63mg 48mg 4%
Zinc 1.09mg 0.64mg 4%
Fats 0.73g 3.34g 4%
Choline 22.4mg 4%
Polyunsaturated fat 0.394g 0.774g 3%
Vitamin B3 0.948mg 0.565mg 2%
Vitamin E 0.36mg 2%
Vitamin K 1.4µg 1%
Calories 44kcal 60kcal 1%
Carbs 8.41g 5.83g 1%
Protein 3.29g 3.74g 1%
Net carbs 1.61g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Vitamin B5 0.25mg 0.254mg 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.191g 0.214g 0%
Tryptophan 0.05mg 0.009mg 0%
Threonine 0.135mg 0.167mg 0%
Isoleucine 0.135mg 0.146mg 0%
Leucine 0.247mg 0.292mg 0%
Lysine 0.141mg 0.264mg 0%
Methionine 0.046mg 0.076mg 0%
Phenylalanine 0.168mg 0.161mg 0%
Valine 0.164mg 0.189mg 0%
Histidine 0.066mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +44.3%
Contains more ProteinProtein +13.7%
Contains more FatsFats +357.5%
Contains more OtherOther +66.8%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -10.7%
Contains more Mono. FatMonounsaturated fat +8628%
Contains more Poly. FatPolyunsaturated fat +96.4%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.