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Wheat vs. Peppermint — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Peppermint

  • Wheat has more Phosphorus, and Zinc, however, Peppermint is higher in Iron, Folate, Calcium, Vitamin B2, Fiber, Copper, Potassium, and Magnesium.
  • Peppermint covers your daily need of Iron 42% more than Wheat.
  • Wheat has 2 times more Phosphorus than Peppermint. While Wheat has 147mg of Phosphorus, Peppermint has only 73mg.

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.
Contains more Phosphorus +101.4%
Contains less Sodium -74.2%
Contains more Zinc +65.8%
Contains more Calcium +2600%
Contains more Iron +188.6%
Contains more Magnesium +66.7%
Contains more Potassium +247%
Contains more Copper +58.9%
Contains more Manganese +14.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 73% 191% 58% 32% 51% 5% 31% 110% 154% 0%
Contains more Phosphorus +101.4%
Contains less Sodium -74.2%
Contains more Zinc +65.8%
Contains more Calcium +2600%
Contains more Iron +188.6%
Contains more Magnesium +66.7%
Contains more Potassium +247%
Contains more Copper +58.9%
Contains more Manganese +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
3
:
Contains more Vitamin B1 +15.9%
Contains more Vitamin B3 +35.1%
Contains more Vitamin A +106100%
Contains more Vitamin B2 +786.7%
Contains more Vitamin B6 +84.3%
Contains more Folate +936.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0% 0%
Contains more Vitamin B1 +15.9%
Contains more Vitamin B3 +35.1%
Contains more Vitamin A +106100%
Contains more Vitamin B2 +786.7%
Contains more Vitamin B6 +84.3%
Contains more Folate +936.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52.3%
Contains more Carbs +85.4%
Contains more Fats +13.3%
Contains more Water +20.7%
Contains more Other +160.3%
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 Protein +52.3%
Contains more Carbs +85.4%
Contains more Fats +13.3%
Contains more Water +20.7%
Contains more Other +160.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +154.5%
Contains more Polyunsaturated fat +109.1%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
31% 4% 65%
Saturated Fat: 0.246 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +154.5%
Contains more Polyunsaturated fat +109.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Peppermint Opinion
Net carbs 23.3g 6.89g Wheat
Protein 5.71g 3.75g Wheat
Fats 0.83g 0.94g Peppermint
Carbs 27.6g 14.89g Wheat
Calories 132kcal 70kcal Wheat
Sugar 3.07g Peppermint
Fiber 4.3g 8g Peppermint
Calcium 9mg 243mg Peppermint
Iron 1.76mg 5.08mg Peppermint
Magnesium 48mg 80mg Peppermint
Phosphorus 147mg 73mg Wheat
Potassium 164mg 569mg Peppermint
Sodium 8mg 31mg Wheat
Zinc 1.84mg 1.11mg Wheat
Copper 0.207mg 0.329mg Peppermint
Manganese 1.03mg 1.176mg Peppermint
Selenium 31.9µg Wheat
Vitamin A 4IU 4248IU Peppermint
Vitamin A RAE 212µg Peppermint
Vitamin E 0.24mg Wheat
Vitamin C 31.8mg Peppermint
Vitamin B1 0.095mg 0.082mg Wheat
Vitamin B2 0.03mg 0.266mg Peppermint
Vitamin B3 2.305mg 1.706mg Wheat
Vitamin B5 0.338mg Peppermint
Vitamin B6 0.07mg 0.129mg Peppermint
Folate 11µg 114µg Peppermint
Tryptophan 0.051mg 0.058mg Peppermint
Threonine 0.172mg 0.154mg Wheat
Isoleucine 0.22mg 0.154mg Wheat
Leucine 0.432mg 0.281mg Wheat
Lysine 0.161mg 0.161mg
Methionine 0.097mg 0.053mg Wheat
Phenylalanine 0.3mg 0.191mg Wheat
Valine 0.267mg 0.187mg Wheat
Histidine 0.147mg 0.075mg Wheat
Trans Fat 0.002g 0g Peppermint
Saturated Fat 0.077g 0.246g Wheat
Monounsaturated Fat 0.084g 0.033g Wheat
Polyunsaturated fat 0.243g 0.508g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Peppermint
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Wheat
47%
Peppermint
Minerals Daily Need Coverage Score
61%
Wheat
70%
Peppermint

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 20)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.8)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 3.07g)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.