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  6. Spinach raw vs. Peppermint

Spinach raw vs. Peppermint — In-Depth Nutrition Comparison

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Differences between spinach raw and peppermint

  • Spinach raw has more vitamin A and folate, while peppermint has more iron, fiber, copper, calcium, manganese, vitamin B3, vitamin B2, and vitamin B5.
  • Spinach raw's daily need coverage for vitamin A is 103% higher.
  • Peppermint contains 2 times less folate than spinach raw. Spinach raw contains 194µg of folate, while peppermint contains 114µg.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of peppermint is 70.

The food types used in this comparison are Spinach, raw and Peppermint, fresh.

Infographic

Spinach raw vs Peppermint 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +145.5%
Contains more IronIron +87.5%
Contains more CopperCopper +153.1%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +49%
Contains less SodiumSodium -60.8%
Contains more ManganeseManganese +31.1%
~equal in Magnesium ~80mg
~equal in Potassium ~569mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin AVitamin A +121.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +70.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13.2%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B3Vitamin B3 +135.6%
Contains more Vitamin B5Vitamin B5 +420%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Peppermint DV% diff.
Vitamin K 482.9µg 402%
Iron 2.71mg 5.08mg 30%
Vitamin A 469µg 212µg 29%
Fiber 2.2g 8g 23%
Copper 0.13mg 0.329mg 22%
Folate 194µg 114µg 20%
Vitamin E 2.03mg 14%
Calcium 99mg 243mg 14%
Manganese 0.897mg 1.176mg 12%
Vitamin B2 0.189mg 0.266mg 6%
Vitamin B3 0.724mg 1.706mg 6%
Vitamin B5 0.065mg 0.338mg 5%
Vitamin B6 0.195mg 0.129mg 5%
Zinc 0.53mg 1.11mg 5%
Carbs 3.63g 14.89g 4%
Vitamin C 28.1mg 31.8mg 4%
Choline 19.3mg 4%
Phosphorus 49mg 73mg 3%
Protein 2.86g 3.75g 2%
Calories 23kcal 70kcal 2%
Selenium 1µg 2%
Sodium 79mg 31mg 2%
Polyunsaturated fat 0.165g 0.508g 2%
Fats 0.39g 0.94g 1%
Saturated fat 0.063g 0.246g 1%
Net carbs 1.43g 6.89g N/A
Magnesium 79mg 80mg 0%
Potassium 558mg 569mg 0%
Sugar 0.42g N/A
Vitamin B1 0.078mg 0.082mg 0%
Monounsaturated fat 0.01g 0.033g 0%
Tryptophan 0.039mg 0.058mg 0%
Threonine 0.122mg 0.154mg 0%
Isoleucine 0.147mg 0.154mg 0%
Leucine 0.223mg 0.281mg 0%
Lysine 0.174mg 0.161mg 0%
Methionine 0.053mg 0.053mg 0%
Phenylalanine 0.129mg 0.191mg 0%
Valine 0.161mg 0.187mg 0%
Histidine 0.064mg 0.075mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more WaterWater +16.2%
Contains more ProteinProtein +31.1%
Contains more FatsFats +141%
Contains more CarbsCarbs +310.2%
~equal in Other ~1.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +230%
Contains more Poly. FatPolyunsaturated fat +207.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.