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  6. Fenugreek vs. Spearmint

Fenugreek vs. Spearmint — In-Depth Nutrition Comparison

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The main differences between fenugreek and spearmint

  • Fenugreek is richer in iron, copper, fiber, vitamin B6, phosphorus, magnesium, vitamin B1, vitamin B2, and zinc, yet spearmint is richer in vitamin A.
  • Daily need coverage for iron for fenugreek is 271% higher.
  • Fenugreek contains 5 times more phosphorus than spearmint. Fenugreek contains 296mg of phosphorus, while spearmint contains 60mg.

Food types used in this article are Spices, fenugreek seed and Spearmint, fresh.

Infographic

Fenugreek vs Spearmint infographic
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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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +203.2%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +182.5%
Contains more CopperCopper +362.5%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +393.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +13.1%
Contains less SodiumSodium -55.2%
~equal in Manganese ~1.118mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1% 0% 81% 84% 31% 0% 138% 0% 0% 43%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 44% 0% 68% 0% 20% 40% 18% 15% 36% 0% 0% 79%
Contains more Vitamin B1Vitamin B1 +312.8%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B6Vitamin B6 +279.7%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +6666.7%
Contains more FolateFolate +84.2%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fenugreek Spearmint DV% diff.
Iron 33.53mg 11.87mg 271%
Copper 1.11mg 0.24mg 97%
Fiber 24.6g 6.8g 71%
Protein 23g 3.29g 39%
Phosphorus 296mg 60mg 34%
Vitamin B6 0.6mg 0.158mg 34%
Magnesium 191mg 63mg 30%
Vitamin A 3µg 203µg 22%
Vitamin B1 0.322mg 0.078mg 20%
Carbs 58.35g 8.41g 17%
Vitamin B2 0.366mg 0.175mg 15%
Calories 323kcal 44kcal 14%
Zinc 2.5mg 1.09mg 13%
Folate 57µg 105µg 12%
Vitamin C 3mg 13.3mg 11%
Selenium 6.3µg 11%
Fats 6.41g 0.73g 9%
Potassium 770mg 458mg 9%
Saturated fat 1.46g 0.191g 6%
Manganese 1.228mg 1.118mg 5%
Vitamin B5 0.25mg 5%
Vitamin B3 1.64mg 0.948mg 4%
Polyunsaturated fat 0.394g 3%
Calcium 176mg 199mg 2%
Sodium 67mg 30mg 2%
Protein per 100 calories 7.1g 7.5g N/A
Calories per 10 g protein 140kcal 134kcal N/A
Weight per 100 calories 31g 227g N/A
Unsaturated / Saturated Fat ratio 0 2.2 N/A
Net carbs 33.75g 1.61g N/A
Monounsaturated fat 0.025g 0%
Tryptophan 0.391mg 0.05mg 0%
Threonine 0.898mg 0.135mg 0%
Isoleucine 1.241mg 0.135mg 0%
Leucine 1.757mg 0.247mg 0%
Lysine 1.684mg 0.141mg 0%
Methionine 0.338mg 0.046mg 0%
Phenylalanine 1.089mg 0.168mg 0%
Valine 1.102mg 0.164mg 0%
Histidine 0.668mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +599.1%
Contains more FatsFats +778.1%
Contains more CarbsCarbs +593.8%
Contains more OtherOther +68.3%
Contains more WaterWater +867.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -86.9%

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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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.