Comparing Nutrients in 100 calories PeppermintVS Spearmint

Weight per 100 calories

Peppermint

143g

Spearmint

227g

Peppermint has 1.6 times more energy per 100g than Spearmint. It has average energy density when compared to other foods. Fresh Spearmint having low energy density.

Which food has more nutrients per 100 calories - Peppermint or Spearmint?

Macros Ratio

Protein Fat Carbs

Peppermint

18%

10%

72%

Spearmint

25%

12%

63%

100 kcal ▼

Macro Nutrients

Peppermintvs Spearmint

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.34g

Fat

1.7%1.66g

1.34 gvs1.66 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g

Saturated Fat

1.36%0.43g

0.35 gvs0.43 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39%0.62g

Omega 3

48%0.77g

0.62 gvs0.77 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.58%0.099g

Omega 6

0.72%0.12g

0.099 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.4%21.3g

Carbohydrate

14.7%19g

21.3 gvs19 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30%11.4g

Fiber

40.7%15.5g

11.4 gvs15.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.57%5.36g

Protein

13.4%7.48g

5.36 gvs7.48 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Peppermintvs Spearmint

33.7%303μg

Vitamin A

51.3%461μg

RAE, retinol activity equivalents

303 μgvs461 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.76%0.12mg

Vitamin B1

14.8%0.18mg

Thiamine

0.12 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.2%0.38mg

Vitamin B2

30.6%0.4mg

Riboflavin

0.38 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.2%2.44mg

Vitamin B3

13.5%2.15mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs2.15 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.66%0.48mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

0.48 mgvs0.57 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B6

27.6%0.36mg

Pyridoxine

0.18 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40.7%163μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

163 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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50.5%45.4mg

Vitamin C

33.6%30.2mg

Ascorbic acid

45.4 mgvs30.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Peppermintvs Spearmint

34.7%347mg

Calcium

45.2%452mg

347 mgvs452 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.2%0.47mg

Copper

60.6%0.55mg

0.47 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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91%7.26mg

Iron

337%27mg

7.26 mgvs27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.2%114mg

Magnesium

34%143mg

114 mgvs143 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73%1.68mg

Manganese

110%2.54mg

1.68 mgvs2.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15%104mg

Phosphorus

19.5%136mg

104 mgvs136 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%813mg

Potassium

30.6%1041mg

813 mgvs1041 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.95%44.3mg

Sodium

4.55%68mg

44.3 mgvs68 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg

Zinc

22.5%2.48mg

1.6 mgvs2.48 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.04%112g

Water

5.25%194g

112 gvs194 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Peppermint vs Spearmint:

Fresh Peppermint has 1.5 times more Vitamin C than Fresh Spearmint.
While Fresh Spearmint contains 1.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Fresh Peppermint.
Both Fresh Peppermint and Fresh Spearmint have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 kcal.
Both Fresh Peppermint as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Peppermint vs Spearmint:

Fresh Spearmint contains 1.3 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Sodium, 1.6 times more Zinc and 1.7 times more Water than Fresh Peppermint.
Both Fresh Peppermint and Fresh Spearmint have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Fresh Spearmint contains 1.4 times more Fiber and 1.4 times more Protein than Fresh Peppermint.
Both Fresh Peppermint and Fresh Spearmint have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Carbohydrate per 100 kcal.
Both Fresh Peppermint as well as Fresh Spearmint have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

PeppermintVS Dried SpearmintSpearmintVS Dried Spearmint

Compare Foods

Comparing Nutrients in 100 calories PeppermintVS Spearmint

Weight per 100 calories

Which food has more nutrients per 100 calories - Peppermint or Spearmint?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: