Spearmint vs Capers
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spearmint, dried is higher in more vitamins & minerals
Calories (kcal)
Spearmint 285
Capers 23
Protein (g)
Spearmint 19.9
Capers 2.36
Carbs (g)
Spearmint 52.0
Capers 4.89
Fat (g)
Spearmint 6.03
Capers 0.860
Fiber (g)
Spearmint 29.8
Capers 3.20
Quick answers
Which has more protein?
Spearmint, dried — 19.9g vs 2.36g per 100g.
Which has fewer calories?
Capers, canned — 23 vs 285 kcal per 100g.
Which is more nutrient-dense?
Spearmint, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spearmint | Capers | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 285 kcal | 23 kcal | +1139% |
| Macronutrients | |||
| Water | 11.3 g | 83.8 g | -87% |
| Protein | 19.9 g | 2.36 g | +744% |
| Total lipid (fat) | 6.03 g | 0.860 g | +601% |
| Carbohydrate, by difference | 52.0 g | 4.89 g | +964% |
| Fiber, total dietary | 29.8 g | 3.20 g | +831% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.58 g | 0.233 g | +577% |
| Fatty acids, total monounsaturated | 0.210 g | 0.063 g | +233% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.30 mg | -100% |
| Thiamin (Vitamin B1) | 0.288 mg | 0.018 mg | +1500% |
| Riboflavin (Vitamin B2) | 1.42 mg | 0.139 mg | +922% |
| Niacin (Vitamin B3) | 6.56 mg | 0.652 mg | +906% |
| Pantothenic acid (Vitamin B5) | 1.40 mg | 0.027 mg | +5081% |
| Vitamin B-6 — Pyridoxine | 2.58 mg | 0.023 mg | +11113% |
| Biotin (Vitamin B7) | 530 ug | 23.0 ug | +2204% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 6.50 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 529 ug | 7.00 ug | +7457% |
| Carotene, beta | — | 83.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.880 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 1488 mg | 40.0 mg | +3620% |
| Iron, Fe | 87.5 mg | 1.67 mg | +5138% |
| Magnesium, Mg | 602 mg | 33.0 mg | +1724% |
| Phosphorus, P | 276 mg | 10.0 mg | +2660% |
| Potassium, K | 1924 mg | 40.0 mg | +4710% |
| Sodium, Na | 344 mg | 2348 mg | -85% |
| Zinc, Zn | 2.41 mg | 0.320 mg | +653% |
| Copper, Cu | 1.54 mg | 0.374 mg | +312% |
| Manganese, Mn | 11.5 mg | 0.078 mg | +14621% |
| Selenium, Se | — | 1.20 ug | |
| Other Nutrients | |||
| Energy | 1192 kj | 96.0 kj | +1142% |
| Ash | 10.7 g | 8.04 g | +33% |
| Total Sugars | — | 0.410 g | |
| Folic acid (Vitamin B9 — synthetic) | 530 ug | 23.0 ug | +2204% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 530 ug | 23.0 ug | +2204% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 10579 IU | 138 IU | +7566% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 24.6 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.037 g | 0.001 g | +3600% |
| SFA 16:0 (Palmitic acid) | 1.13 g | 0.170 g | +565% |
| SFA 18:0 (Stearic acid) | 0.163 g | 0.036 g | +353% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | 0.004 g | +300% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.183 g | 0.057 g | +221% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.001 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 3.26 g | 0.304 g | +971% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.446 g | 0.111 g | +302% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.79 g | 0.183 g | +1426% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.002 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.001 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | 82.0 mg | 48.0 mg | +71% |
| Tryptophan (EAA) | 0.306 g | — | |
| Threonine (EAA) | 0.816 g | — | |
| Isoleucine (EAA, BCAA) | 0.816 g | — | |
| Leucine (EAA, BCAA) | 1.50 g | — | |
| Lysine (EAA) | 0.858 g | — | |
| Methionine (EAA) | 0.281 g | — | |
| Cystine (conditionally essential) | 0.220 g | — | |
| Phenylalanine (EAA) | 1.02 g | — | |
| Tyrosine (conditionally essential) | 0.600 g | — | |
| Valine (EAA, BCAA) | 0.995 g | — | |
| Arginine (conditionally essential) | 0.918 g | — | |
| Histidine (EAA) | 0.399 g | — | |
| Alanine | 1.04 g | — | |
| Aspartic acid | 2.35 g | — | |
| Glutamic acid | 2.17 g | — | |
| Glycine (conditionally essential) | 0.957 g | — | |
| Proline (conditionally essential) | 0.816 g | — | |
| Serine | 0.778 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Kaempferol | — | 131 mg | |
| Quercetin | — | 173 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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