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  6. Garlic powder vs. Spearmint

Garlic powder vs. Spearmint — In-Depth Nutrition Comparison

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A recap on differences between garlic powder and spearmint

  • Garlic powder has more vitamin B6, phosphorus, copper, vitamin B1, potassium, and zinc; however, spearmint is higher in vitamin A, iron, folate, and vitamin C.
  • Garlic powder covers your daily vitamin B6 needs 115% more than spearmint.
  • Spearmint contains 7 times less phosphorus than garlic powder. Garlic powder contains 414mg of phosphorus, while spearmint contains 60mg.

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

Infographic

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

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +457.7%
Contains more Vitamin B5Vitamin B5 +197.2%
Contains more Vitamin B6Vitamin B6 +946.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +403%
Contains more CarbsCarbs +764.8%
Contains more OtherOther +75.2%
Contains more WaterWater +1226.4%
~equal in Fats ~0.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
31% 4% 65%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated fat +360%
Contains less Sat. FatSaturated fat -23.3%
Contains more Poly. FatPolyunsaturated fat +121.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic powder Spearmint
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 Garlic powder Spearmint DV% diff.
Vitamin B6 1.654mg 0.158mg 115%
Iron 5.65mg 11.87mg 78%
Phosphorus 414mg 60mg 51%
Selenium 23.9µg 43%
Copper 0.533mg 0.24mg 33%
Vitamin B1 0.435mg 0.078mg 30%
Protein 16.55g 3.29g 27%
Vitamin A 0µg 203µg 23%
Potassium 1193mg 458mg 22%
Carbs 72.73g 8.41g 21%
Zinc 2.99mg 1.09mg 17%
Folate 47µg 105µg 15%
Calories 331kcal 44kcal 14%
Vitamin C 1.2mg 13.3mg 13%
Calcium 79mg 199mg 12%
Choline 67.5mg 12%
Vitamin B5 0.743mg 0.25mg 10%
Fiber 9g 6.8g 9%
Manganese 0.979mg 1.118mg 6%
Vitamin E 0.67mg 4%
Vitamin B2 0.141mg 0.175mg 3%
Magnesium 77mg 63mg 3%
Sodium 60mg 30mg 1%
Vitamin B3 0.796mg 0.948mg 1%
Polyunsaturated fat 0.178g 0.394g 1%
Fats 0.73g 0.73g 0%
Net carbs 63.73g 1.61g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Saturated fat 0.249g 0.191g 0%
Monounsaturated fat 0.115g 0.025g 0%
Tryptophan 0.121mg 0.05mg 0%
Threonine 0.374mg 0.135mg 0%
Isoleucine 0.414mg 0.135mg 0%
Leucine 0.728mg 0.247mg 0%
Lysine 0.768mg 0.141mg 0%
Methionine 0.111mg 0.046mg 0%
Phenylalanine 0.525mg 0.168mg 0%
Valine 0.667mg 0.164mg 0%
Histidine 0.263mg 0.066mg 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
Garlic powder Spearmint
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
52%
Garlic powder
25%
Spearmint
Minerals Daily Need Coverage Score
110%
Garlic powder
88%
Spearmint

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/nutrients
  2. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.