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  6. Spearmint vs. Fenugreek

Spearmint vs. Fenugreek — In-Depth Nutrition Comparison

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The main differences between spearmint and fenugreek

  • Spearmint is richer in vitamin A, yet fenugreek is richer in iron, copper, fiber, vitamin B6, phosphorus, magnesium, vitamin B1, vitamin B2, and zinc.
  • Daily need coverage for iron for fenugreek is 271% higher.
  • Spearmint contains 68 times more vitamin A than fenugreek. Spearmint contains 4054 IU of vitamin A, while fenugreek contains 60 IU.

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

Infographic

Spearmint vs Fenugreek 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
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%
Contains more CalciumCalcium +13.1%
Contains less SodiumSodium -55.2%
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%
~equal in Manganese ~1.228mg

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 44% 0% 68% 0% 20% 40% 18% 15% 36% 0% 0% 79%
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%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +84.2%
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%
~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 Spearmint Fenugreek DV% diff.
Iron 11.87mg 33.53mg 271%
Copper 0.24mg 1.11mg 97%
Fiber 6.8g 24.6g 71%
Protein 3.29g 23g 39%
Phosphorus 60mg 296mg 34%
Vitamin B6 0.158mg 0.6mg 34%
Magnesium 63mg 191mg 30%
Vitamin A 203µg 3µg 22%
Vitamin B1 0.078mg 0.322mg 20%
Carbs 8.41g 58.35g 17%
Vitamin B2 0.175mg 0.366mg 15%
Calories 44kcal 323kcal 14%
Zinc 1.09mg 2.5mg 13%
Folate 105µg 57µg 12%
Vitamin C 13.3mg 3mg 11%
Selenium 6.3µg 11%
Fats 0.73g 6.41g 9%
Potassium 458mg 770mg 9%
Saturated fat 0.191g 1.46g 6%
Manganese 1.118mg 1.228mg 5%
Vitamin B5 0.25mg 5%
Vitamin B3 0.948mg 1.64mg 4%
Polyunsaturated fat 0.394g 3%
Calcium 199mg 176mg 2%
Sodium 30mg 67mg 2%
Protein per 100 calories 7.5g 7.1g N/A
Calories per 10 g protein 134kcal 140kcal N/A
Weight per 100 calories 227g 31g N/A
Unsaturated / Saturated Fat ratio 2.2 0 N/A
Net carbs 1.61g 33.75g N/A
Monounsaturated fat 0.025g 0%
Tryptophan 0.05mg 0.391mg 0%
Threonine 0.135mg 0.898mg 0%
Isoleucine 0.135mg 1.241mg 0%
Leucine 0.247mg 1.757mg 0%
Lysine 0.141mg 1.684mg 0%
Methionine 0.046mg 0.338mg 0%
Phenylalanine 0.168mg 1.089mg 0%
Valine 0.164mg 1.102mg 0%
Histidine 0.066mg 0.668mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +867.8%
Contains more ProteinProtein +599.1%
Contains more FatsFats +778.1%
Contains more CarbsCarbs +593.8%
Contains more OtherOther +68.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/nutrients
  2. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.