Comparing Nutrients in 100 calories Dried Spearmint VS Peppermint

Weight per 100 calories

• Dried Spearmint: 35g
• Peppermint: 143g

Dried Spearmint has 4.1 times more energy per 100g than Peppermint. It has high energy density when compared to other foods. Fresh Peppermint having average energy density.

Discover which food has more nutrients per 100 calories - Dried Spearmint or Peppermint?

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Peppermint	18%	10%	72%

Macro Nutrients

	Dried Spearmint	Peppermint	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.1g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	12.5% 7g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Peppermint	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	33.7% 303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.42% 0.1mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.82% 0.49mg	9.66% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.6% 0.9mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.5% 186μg	40.7% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50.5% 45.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Peppermint	Recommended Dietary Allowance
Calcium	52.2% 522mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	52.2% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	384% 30.7mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	50.3% 211mg	27.2% 114mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	24% 813mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.05% 121mg	2.95% 44.3mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.96g	3.04% 112g	3700g per day for Men 19-50 years

Dried Spearmint VS Peppermint Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried Spearmint or Peppermint?

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

• 100 calories of Dried Spearmint have 1.3 times more Vitamin B2 and 4.9 times more Vitamin B6 than Peppermint.
• While 100 kcal of Fresh Peppermint contain 1.6 times more Vitamin A and more Vitamin C than Dried Spearmint.
• Both Dried Spearmint and Peppermint provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 calories.
• 100 calories of Dried Spearmint have insufficient amounts of Vitamin C
• Both Dried Spearmint as well as Fresh Peppermint have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dried Spearmint vs Peppermint:

• 100 calories of Dried Spearmint have 1.5 times more Calcium, 4.2 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese and 2.7 times more Sodium than Peppermint.
• While 100 kcal of Fresh Peppermint contain 1.9 times more Zinc and 28.3 times more Water than Dried Spearmint.
• Both Dried Spearmint and Peppermint contain similar levels of Copper, Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dried Spearmint have 1.6 times more Fat, 1.6 times more Omega 3 and 1.3 times more Protein than Peppermint.
• Both Dried Spearmint and Peppermint offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• Both Dried Spearmint as well as Fresh Peppermint provide inadequate amounts of Omega 6 in 100 calories.