Spearmint, fresh vs Spices, coriander leaf, dried

Spearmint, fresh, and coriander leaf, dried, both score 99 of 100, placing them among the top herbs in the category. Per 100 g, fresh spearmint holds far fewer calories, 44 versus 279, reflecting its high water content compared to the dried leaf. Coriander leaf carries much more protein, 21.9 g against spearmint's 3.29 g, and considerably more sodium, 211 mg versus 30 mg, while spearmint still offers meaningful fiber relative to its low calorie count, 6.8 g fiber for 44 calories.

Choose spearmint fresh for a low-calorie way to add flavor to salads, drinks, or teas without adding meaningful sodium. Choose coriander leaf, dried, when a recipe benefits from a concentrated protein and fiber contribution per pinch, keeping in mind its sodium is over six times higher. Both are used in small quantities, so treat these per-100 g figures as a guide to nutrient density, not a realistic serving comparison.