Spearmint vs. Mustard — In-Depth Nutrition Comparison

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Differences between spearmint and mustard

Mustard contains less iron, vitamin A, manganese, folate, copper, vitamin C, calcium, fiber, and potassium than spearmint.
Spearmint's daily need coverage for iron is 128% higher.
Mustard contains 44 times less vitamin C than spearmint. Spearmint contains 13.3mg of vitamin C, while mustard contains 0.3mg.
The amount of sodium in spearmint is lower.

The food types used in this comparison are Spearmint, fresh and Mustard, prepared, yellow.

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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.

Spearmint

Mustard

Contains more MagnesiumMagnesium	+31.3%
Contains more CalciumCalcium	+215.9%
Contains more PotassiumPotassium	+201.3%
Contains more IronIron	+637.3%
Contains more CopperCopper	+224.3%
Contains more ZincZinc	+70.3%
Contains less SodiumSodium	-97.3%
Contains more ManganeseManganese	+164.9%

Contains more PhosphorusPhosphorus

+80%

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.

Spearmint

Mustard

Contains more Vitamin CVitamin C	+4333.3%
Contains more Vitamin AVitamin A	+3960%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B3Vitamin B3	+67.8%
Contains more Vitamin B6Vitamin B6	+125.7%
Contains more FolateFolate	+1400%

Contains more Vitamin B1Vitamin B1

+126.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.254mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	11.87mg	1.61mg	128%
Selenium		33.5µg	61%
Sodium	30mg	1104mg	47%
Manganese	1.118mg	0.422mg	30%
Folate	105µg	7µg	25%
Vitamin A	203µg	5µg	22%
Copper	0.24mg	0.074mg	18%
Vitamin C	13.3mg	0.3mg	14%
Calcium	199mg	63mg	14%
Fiber	6.8g	4g	11%
Potassium	458mg	152mg	9%
Vitamin B1	0.078mg	0.177mg	8%
Vitamin B2	0.175mg	0.07mg	8%
Phosphorus	60mg	108mg	7%
Vitamin B6	0.158mg	0.07mg	7%
Monounsaturated fat	0.025g	2.182g	5%
Fats	0.73g	3.34g	4%
Magnesium	63mg	48mg	4%
Zinc	1.09mg	0.64mg	4%
Choline		22.4mg	4%
Polyunsaturated fat	0.394g	0.774g	3%
Vitamin E		0.36mg	2%
Vitamin B3	0.948mg	0.565mg	2%
Calories	44kcal	60kcal	1%
Protein	3.29g	3.74g	1%
Carbs	8.41g	5.83g	1%
Vitamin K		1.4µg	1%
Protein per 100 calories	7.5g	6.2g	N/A
Calories per 10 g protein	134kcal	160kcal	N/A
Weight per 100 calories	227g	167g	N/A
Unsaturated / Saturated Fat ratio	2.2	14	N/A
Net carbs	1.61g	1.83g	N/A
Sugar		0.92g	N/A
Starch		0.64g	0%
Vitamin B5	0.25mg	0.254mg	0%
Trans fat	0g	0.009g	N/A
Saturated fat	0.191g	0.214g	0%
Tryptophan	0.05mg	0.009mg	0%
Threonine	0.135mg	0.167mg	0%
Isoleucine	0.135mg	0.146mg	0%
Leucine	0.247mg	0.292mg	0%
Lysine	0.141mg	0.264mg	0%
Methionine	0.046mg	0.076mg	0%
Phenylalanine	0.168mg	0.161mg	0%
Valine	0.164mg	0.189mg	0%
Histidine	0.066mg	0.119mg	0%
Fructose		0.23g	0%
Omega-3 - ALA		0.373g	N/A
Omega-3 - Eicosatrienoic acid		0.018g	N/A
Omega-6 - Eicosadienoic acid		0.01g	N/A
Omega-6 - Linoleic acid		0.358g	N/A