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  6. Wheat vs. Peppermint

Wheat vs. Peppermint — In-Depth Nutrition Comparison

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Summary of differences between wheat and peppermint

  • Wheat has more phosphorus; however, peppermint is higher in vitamin A, iron, folate, calcium, vitamin B2, fiber, copper, potassium, and magnesium.
  • Peppermint covers your daily need for vitamin A, 85% more than wheat.
  • Wheat has 2 times more phosphorus than peppermint. While wheat has 147mg of phosphorus, peppermint has only 73mg.
  • The glycemic index of peppermint is higher.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Peppermint, fresh.

Infographic

Wheat 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.
Wheat
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 ZincZinc +65.8%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -74.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +247%
Contains more IronIron +188.6%
Contains more CopperCopper +58.9%
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.
Wheat
Wheat
3
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more FolateFolate +936.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Peppermint DV% diff.
Selenium 31.9µg 58%
Iron 1.76mg 5.08mg 42%
Vitamin C 31.8mg 35%
Folate 11µg 114µg 26%
Vitamin A 212µg 24%
Calcium 9mg 243mg 23%
Vitamin B2 0.03mg 0.266mg 18%
Fiber 4.3g 8g 15%
Copper 0.207mg 0.329mg 14%
Potassium 164mg 569mg 12%
Phosphorus 147mg 73mg 11%
Magnesium 48mg 80mg 8%
Vitamin B5 0.338mg 7%
Zinc 1.84mg 1.11mg 7%
Manganese 1.03mg 1.176mg 6%
Vitamin B6 0.07mg 0.129mg 5%
Protein 5.71g 3.75g 4%
Vitamin B3 2.305mg 1.706mg 4%
Carbs 27.6g 14.89g 4%
Calories 132kcal 70kcal 3%
Polyunsaturated fat 0.243g 0.508g 2%
Vitamin E 0.24mg 2%
Saturated fat 0.077g 0.246g 1%
Vitamin B1 0.095mg 0.082mg 1%
Sodium 8mg 31mg 1%
Fats 0.83g 0.94g 0%
Net carbs 23.3g 6.89g N/A
Sugar 3.07g N/A
Trans fat 0.002g 0g N/A
Monounsaturated fat 0.084g 0.033g 0%
Tryptophan 0.051mg 0.058mg 0%
Threonine 0.172mg 0.154mg 0%
Isoleucine 0.22mg 0.154mg 0%
Leucine 0.432mg 0.281mg 0%
Lysine 0.161mg 0.161mg 0%
Methionine 0.097mg 0.053mg 0%
Phenylalanine 0.3mg 0.191mg 0%
Valine 0.267mg 0.187mg 0%
Histidine 0.147mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 ProteinProtein +52.3%
Contains more CarbsCarbs +85.4%
Contains more FatsFats +13.3%
Contains more WaterWater +20.7%
Contains more OtherOther +160.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -68.7%
Contains more Mono. FatMonounsaturated fat +154.5%
Contains more Poly. FatPolyunsaturated fat +109.1%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.