Spearmint vs Rice bran
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spearmint, dried is higher in more vitamins & minerals
Calories (kcal)
Spearmint 285
Rice bran 316
Protein (g)
Spearmint 19.9
Rice bran 13.4
Carbs (g)
Spearmint 52.0
Rice bran 49.7
Fat (g)
Spearmint 6.03
Rice bran 20.9
Fiber (g)
Spearmint 29.8
Rice bran 21.0
Quick answers
Which has more protein?
Spearmint, dried — 19.9g vs 13.4g per 100g.
Which has fewer calories?
Spearmint, dried — 285 vs 316 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 | Rice bran | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 285 kcal | 316 kcal | -10% |
| Macronutrients | |||
| Water | 11.3 g | 6.13 g | +84% |
| Protein | 19.9 g | 13.4 g | +49% |
| Total lipid (fat) | 6.03 g | 20.9 g | -71% |
| Carbohydrate, by difference | 52.0 g | 49.7 g | +5% |
| Fiber, total dietary | 29.8 g | 21.0 g | +42% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.58 g | 4.17 g | -62% |
| Fatty acids, total monounsaturated | 0.210 g | 7.55 g | -97% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.288 mg | 2.75 mg | -90% |
| Riboflavin (Vitamin B2) | 1.42 mg | 0.284 mg | +400% |
| Niacin (Vitamin B3) | 6.56 mg | 34.0 mg | -81% |
| Pantothenic acid (Vitamin B5) | 1.40 mg | 7.39 mg | -81% |
| Vitamin B-6 — Pyridoxine | 2.58 mg | 4.07 mg | -37% |
| Biotin (Vitamin B7) | 530 ug | 63.0 ug | +741% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 32.2 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 529 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 4.92 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 1488 mg | 57.0 mg | +2511% |
| Iron, Fe | 87.5 mg | 18.5 mg | +372% |
| Magnesium, Mg | 602 mg | 781 mg | -23% |
| Phosphorus, P | 276 mg | 1677 mg | -84% |
| Potassium, K | 1924 mg | 1485 mg | +30% |
| Sodium, Na | 344 mg | 5.00 mg | +6780% |
| Zinc, Zn | 2.41 mg | 6.04 mg | -60% |
| Copper, Cu | 1.54 mg | 0.728 mg | +112% |
| Manganese, Mn | 11.5 mg | 14.2 mg | -19% |
| Selenium, Se | — | 15.6 ug | |
| Other Nutrients | |||
| Energy | 1192 kj | 1322 kj | -10% |
| Ash | 10.7 g | 9.98 g | +7% |
| Total Sugars | — | 0.900 g | |
| Sucrose | — | 0.500 g | |
| Glucose | — | 0.200 g | |
| Fructose | — | 0.200 g | |
| Folic acid (Vitamin B9 — synthetic) | 530 ug | 63.0 ug | +741% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 530 ug | 63.0 ug | +741% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 10579 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 220 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1.90 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) | — | 0.019 g | |
| SFA 14:0 (Myristic acid) | 0.037 g | 0.078 g | -53% |
| SFA 16:0 (Palmitic acid) | 1.13 g | 3.56 g | -68% |
| SFA 18:0 (Stearic acid) | 0.163 g | 0.373 g | -56% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | 0.075 g | -79% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.183 g | 7.47 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 3.26 g | 7.46 g | -56% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.446 g | 7.14 g | -94% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.79 g | 0.316 g | +784% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | 82.0 mg | — | |
| Tryptophan (EAA) | 0.306 g | 0.108 g | +183% |
| Threonine (EAA) | 0.816 g | 0.555 g | +47% |
| Isoleucine (EAA, BCAA) | 0.816 g | 0.568 g | +44% |
| Leucine (EAA, BCAA) | 1.50 g | 1.02 g | +46% |
| Lysine (EAA) | 0.858 g | 0.650 g | +32% |
| Methionine (EAA) | 0.281 g | 0.306 g | -8% |
| Cystine (conditionally essential) | 0.220 g | 0.317 g | -31% |
| Phenylalanine (EAA) | 1.02 g | 0.635 g | +60% |
| Tyrosine (conditionally essential) | 0.600 g | 0.411 g | +46% |
| Valine (EAA, BCAA) | 0.995 g | 0.881 g | +13% |
| Arginine (conditionally essential) | 0.918 g | 1.06 g | -13% |
| Histidine (EAA) | 0.399 g | 0.355 g | +12% |
| Alanine | 1.04 g | 0.970 g | +7% |
| Aspartic acid | 2.35 g | 1.31 g | +80% |
| Glutamic acid | 2.17 g | 1.85 g | +17% |
| Glycine (conditionally essential) | 0.957 g | 0.875 g | +9% |
| Proline (conditionally essential) | 0.816 g | 0.668 g | +22% |
| Serine | 0.778 g | 0.662 g | +18% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 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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