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Peppermint vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between peppermint and wheat

  • Peppermint has more iron, folate, calcium, vitamin B2, fiber, copper, potassium, and magnesium; however, wheat is higher in phosphorus and zinc.
  • Peppermint covers your daily need for iron 42% more than wheat.
  • Peppermint has 27 times more calcium than wheat. While peppermint has 243mg of calcium, wheat has only 9mg.
  • The glycemic index of peppermint is higher.

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

Infographic

Peppermint vs Wheat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more ZincZinc +65.8%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -74.2%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 106% 0% 71% 0% 21% 61% 32% 20% 30% 0% 0% 86%
Wheat
Wheat
3
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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more FolateFolate +936.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B3Vitamin B3 +35.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Peppermint Wheat DV% diff.
Selenium 31.9µg 58%
Iron 5.08mg 1.76mg 42%
Vitamin C 31.8mg 35%
Folate 114µg 11µg 26%
Vitamin A 212µg 24%
Calcium 243mg 9mg 23%
Vitamin B2 0.266mg 0.03mg 18%
Fiber 8g 4.3g 15%
Copper 0.329mg 0.207mg 14%
Potassium 569mg 164mg 12%
Phosphorus 73mg 147mg 11%
Magnesium 80mg 48mg 8%
Zinc 1.11mg 1.84mg 7%
Vitamin B5 0.338mg 7%
Manganese 1.176mg 1.03mg 6%
Vitamin B6 0.129mg 0.07mg 5%
Protein 3.75g 5.71g 4%
Carbs 14.89g 27.6g 4%
Vitamin B3 1.706mg 2.305mg 4%
Calories 70kcal 132kcal 3%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.508g 0.243g 2%
Sodium 31mg 8mg 1%
Vitamin B1 0.082mg 0.095mg 1%
Saturated fat 0.246g 0.077g 1%
Protein per 100 calories 5.4g 4.3g N/A
Calories per 10 g protein 187kcal 231kcal N/A
Weight per 100 calories 143g 76g N/A
Fats 0.94g 0.83g 0%
Net carbs 6.89g 23.3g N/A
Sugar 3.07g N/A
Trans fat 0g 0.002g N/A
Monounsaturated fat 0.033g 0.084g 0%
Tryptophan 0.058mg 0.051mg 0%
Threonine 0.154mg 0.172mg 0%
Isoleucine 0.154mg 0.22mg 0%
Leucine 0.281mg 0.432mg 0%
Lysine 0.161mg 0.161mg 0%
Methionine 0.053mg 0.097mg 0%
Phenylalanine 0.191mg 0.3mg 0%
Valine 0.187mg 0.267mg 0%
Histidine 0.075mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
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
Contains more FatsFats +13.3%
Contains more WaterWater +20.7%
Contains more ProteinProtein +52.3%
Contains more CarbsCarbs +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
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
Contains more Poly. FatPolyunsaturated fat +109.1%
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +154.5%

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.