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Spearmint vs. Garlic powder — In-Depth Nutrition Comparison

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A recap on differences between spearmint and garlic powder

  • Spearmint has more iron, vitamin A, folate, and vitamin C; however, garlic powder is higher in vitamin B6, phosphorus, copper, vitamin B1, potassium, and zinc.
  • Garlic powder covers your daily vitamin B6 needs 115% more than spearmint.

Food varieties used in this article are Spearmint, fresh and Spices, garlic powder.

Infographic

Spearmint vs Garlic 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +151.9%
Contains more IronIron +110.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +14.2%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +160.5%
Contains more CopperCopper +122.1%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +590%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +1008.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +24.1%
Contains more Vitamin B3Vitamin B3 +19.1%
Contains more FolateFolate +123.4%
Contains more Vitamin B1Vitamin B1 +457.7%
Contains more Vitamin B5Vitamin B5 +197.2%
Contains more Vitamin B6Vitamin B6 +946.8%
~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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1226.4%
Contains more ProteinProtein +403%
Contains more CarbsCarbs +764.8%
Contains more OtherOther +75.2%
~equal in Fats ~0.73g

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -23.3%
Contains more Poly. FatPolyunsaturated fat +121.3%
Contains more Mono. FatMonounsaturated fat +360%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spearmint Garlic powder
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spearmint Garlic powder DV% diff.
Vitamin B6 0.158mg 1.654mg 115%
Iron 11.87mg 5.65mg 78%
Phosphorus 60mg 414mg 51%
Selenium 23.9µg 43%
Copper 0.24mg 0.533mg 33%
Vitamin B1 0.078mg 0.435mg 30%
Protein 3.29g 16.55g 27%
Vitamin A 203µg 0µg 23%
Potassium 458mg 1193mg 22%
Carbs 8.41g 72.73g 21%
Zinc 1.09mg 2.99mg 17%
Folate 105µg 47µg 15%
Calories 44kcal 331kcal 14%
Vitamin C 13.3mg 1.2mg 13%
Calcium 199mg 79mg 12%
Choline 67.5mg 12%
Vitamin B5 0.25mg 0.743mg 10%
Fiber 6.8g 9g 9%
Manganese 1.118mg 0.979mg 6%
Vitamin E 0.67mg 4%
Vitamin B2 0.175mg 0.141mg 3%
Magnesium 63mg 77mg 3%
Sodium 30mg 60mg 1%
Vitamin B3 0.948mg 0.796mg 1%
Polyunsaturated fat 0.394g 0.178g 1%
Fats 0.73g 0.73g 0%
Net carbs 1.61g 63.73g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Saturated fat 0.191g 0.249g 0%
Monounsaturated fat 0.025g 0.115g 0%
Tryptophan 0.05mg 0.121mg 0%
Threonine 0.135mg 0.374mg 0%
Isoleucine 0.135mg 0.414mg 0%
Leucine 0.247mg 0.728mg 0%
Lysine 0.141mg 0.768mg 0%
Methionine 0.046mg 0.111mg 0%
Phenylalanine 0.168mg 0.525mg 0%
Valine 0.164mg 0.667mg 0%
Histidine 0.066mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Garlic powder
Low Calories diet ok
Low Fats diet Equal
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
25%
Spearmint
52%
Garlic powder
Minerals Daily Need Coverage Score
88%
Spearmint
110%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Spearmint
Spearmint is lower in Saturated fat (difference - 0.058g)
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 - $2.8)
Which food is richer in minerals?
Garlic powder
Garlic powder 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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.