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Spearmint vs. Poppy seed — In-Depth Nutrition Comparison

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How are Spearmint and Poppy seed different?

  • Spearmint is richer in Iron, and Vitamin A RAE, while Poppy seed is higher in Manganese, Copper, Calcium, Phosphorus, Magnesium, Vitamin B1, Zinc, and Fiber.
  • Poppy seed covers your daily need of Manganese 243% more than Spearmint.

Spearmint, fresh and Spices, poppy seed types were used in this article.

Infographic

Spearmint vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains more IronIron +21.6%
Contains more MagnesiumMagnesium +450.8%
Contains more CalciumCalcium +622.6%
Contains more PotassiumPotassium +57%
Contains more CopperCopper +577.9%
Contains more ZincZinc +624.8%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -13.3%
Contains more ManganeseManganese +499.9%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +1230%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more FolateFolate +28%
Contains more Vitamin B1Vitamin B1 +994.9%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more Vitamin B6Vitamin B6 +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.896mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1337.8%
Contains more ProteinProtein +446.8%
Contains more FatsFats +5593.2%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +215.3%

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
12% 15% 73%
Saturated Fat: Sat. Fat 4.517 g
Monounsaturated Fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated Fat -95.8%
Contains more Mono. FatMonounsaturated Fat +23828%
Contains more Poly. FatPolyunsaturated fat +7151%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spearmint Poppy seed Opinion
Calories 44kcal 525kcal Poppy seed
Protein 3.29g 17.99g Poppy seed
Fats 0.73g 41.56g Poppy seed
Vitamin C 13.3mg 1mg Spearmint
Net carbs 1.61g 8.63g Poppy seed
Carbs 8.41g 28.13g Poppy seed
Magnesium 63mg 347mg Poppy seed
Calcium 199mg 1438mg Poppy seed
Potassium 458mg 719mg Poppy seed
Iron 11.87mg 9.76mg Spearmint
Sugar 2.99g Spearmint
Fiber 6.8g 19.5g Poppy seed
Copper 0.24mg 1.627mg Poppy seed
Zinc 1.09mg 7.9mg Poppy seed
Phosphorus 60mg 870mg Poppy seed
Sodium 30mg 26mg Poppy seed
Vitamin A 4054IU 0IU Spearmint
Vitamin A RAE 203µg 0µg Spearmint
Vitamin E 1.77mg Poppy seed
Manganese 1.118mg 6.707mg Poppy seed
Selenium 13.5µg Poppy seed
Vitamin B1 0.078mg 0.854mg Poppy seed
Vitamin B2 0.175mg 0.1mg Spearmint
Vitamin B3 0.948mg 0.896mg Spearmint
Vitamin B5 0.25mg 0.324mg Poppy seed
Vitamin B6 0.158mg 0.247mg Poppy seed
Folate 105µg 82µg Spearmint
Choline 8.8mg Poppy seed
Saturated Fat 0.191g 4.517g Spearmint
Monounsaturated Fat 0.025g 5.982g Poppy seed
Polyunsaturated fat 0.394g 28.569g Poppy seed
Tryptophan 0.05mg 0.184mg Poppy seed
Threonine 0.135mg 0.686mg Poppy seed
Isoleucine 0.135mg 0.819mg Poppy seed
Leucine 0.247mg 1.321mg Poppy seed
Lysine 0.141mg 0.952mg Poppy seed
Methionine 0.046mg 0.502mg Poppy seed
Phenylalanine 0.168mg 0.758mg Poppy seed
Valine 0.164mg 1.095mg Poppy seed
Histidine 0.066mg 0.471mg Poppy seed
Fructose 0.29g Poppy seed
Omega-3 - ALA 0.273g Poppy seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Poppy seed
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
33%
Poppy seed
Minerals Daily Need Coverage Score
88%
Spearmint
319%
Poppy seed

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 4.326g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 5)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $2.4)
Which food contains less Sodium?
Poppy seed
Poppy seed contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.