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Spearmint vs. Onion powder — In-Depth Nutrition Comparison

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Differences between Spearmint and Onion powder

  • Spearmint has more Iron, and Vitamin A RAE, while Onion powder has more Vitamin B6, Copper, Phosphorus, Fiber, Vitamin B1, Zinc, Calcium, and Potassium.
  • Spearmint's daily need coverage for Iron is 100% higher.

The food types used in this comparison are Spearmint, fresh and Spices, onion powder.

Infographic

Spearmint vs Onion powder 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 81% 115% 87% 146% 197% 110% 138% 9.5% 170% 78%
Contains more IronIron +204.4%
Contains less SodiumSodium -58.9%
Contains more MagnesiumMagnesium +79.4%
Contains more CalciumCalcium +93%
Contains more PotassiumPotassium +115.1%
Contains more CopperCopper +145.8%
Contains more ZincZinc +271.6%
Contains more PhosphorusPhosphorus +436.7%
Contains more ManganeseManganese +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.
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 78% 0% 5.4% 0% 114% 18% 6% 44% 166% 0% 10% 48% 21%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B3Vitamin B3 +195.3%
Contains more FolateFolate +64.1%
Contains more Vitamin CVitamin C +75.9%
Contains more Vitamin B1Vitamin B1 +485.9%
Contains more Vitamin B5Vitamin B5 +192.8%
Contains more Vitamin B6Vitamin B6 +354.4%
~equal in Vitamin D ~0µg
~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
10% 79% 5% 4%
Protein: 10.41 g
Fats: 1.04 g
Carbs: 79.12 g
Water: 5.39 g
Other: 4.04 g
Contains more WaterWater +1487.2%
Contains more ProteinProtein +216.4%
Contains more FatsFats +42.5%
Contains more CarbsCarbs +840.8%
Contains more OtherOther +100%

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
30% 28% 42%
Saturated Fat: Sat. Fat 0.219 g
Monounsaturated Fat: Mono. Fat 0.202 g
Polyunsaturated fat: Poly. Fat 0.31 g
Contains less Sat. FatSaturated Fat -12.8%
Contains more Poly. FatPolyunsaturated fat +27.1%
Contains more Mono. FatMonounsaturated Fat +708%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spearmint Onion powder
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Onion powder Opinion
Calories 44kcal 341kcal Onion powder
Protein 3.29g 10.41g Onion powder
Fats 0.73g 1.04g Onion powder
Vitamin C 13.3mg 23.4mg Onion powder
Net carbs 1.61g 63.92g Onion powder
Carbs 8.41g 79.12g Onion powder
Magnesium 63mg 113mg Onion powder
Calcium 199mg 384mg Onion powder
Potassium 458mg 985mg Onion powder
Iron 11.87mg 3.9mg Spearmint
Sugar 6.63g Spearmint
Fiber 6.8g 15.2g Onion powder
Copper 0.24mg 0.59mg Onion powder
Zinc 1.09mg 4.05mg Onion powder
Phosphorus 60mg 322mg Onion powder
Sodium 30mg 73mg Spearmint
Vitamin A 4054IU 0IU Spearmint
Vitamin A RAE 203µg 0µg Spearmint
Vitamin E 0.27mg Onion powder
Manganese 1.118mg 1.3mg Onion powder
Selenium 14.3µg Onion powder
Vitamin B1 0.078mg 0.457mg Onion powder
Vitamin B2 0.175mg 0.08mg Spearmint
Vitamin B3 0.948mg 0.321mg Spearmint
Vitamin B5 0.25mg 0.732mg Onion powder
Vitamin B6 0.158mg 0.718mg Onion powder
Vitamin K 4.1µg Onion powder
Folate 105µg 64µg Spearmint
Choline 39mg Onion powder
Saturated Fat 0.191g 0.219g Spearmint
Monounsaturated Fat 0.025g 0.202g Onion powder
Polyunsaturated fat 0.394g 0.31g Spearmint
Tryptophan 0.05mg 0.06mg Onion powder
Threonine 0.135mg 0.14mg Onion powder
Isoleucine 0.135mg 0.14mg Onion powder
Leucine 0.247mg 0.22mg Spearmint
Lysine 0.141mg 0.49mg Onion powder
Methionine 0.046mg 0.09mg Onion powder
Phenylalanine 0.168mg 0.28mg Onion powder
Valine 0.164mg 0.17mg Onion powder
Histidine 0.066mg 0.16mg Onion powder
Fructose 1.67g Onion powder
Omega-3 - ALA 0.015g Onion powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Onion powder
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
39%
Onion powder
Minerals Daily Need Coverage Score
88%
Spearmint
113%
Onion powder

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 6.63g)
Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.028g)
Which food is richer in minerals?
Onion powder
Onion powder 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. Onion powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171327/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.