Mint vs. Arugula

Nutrition comparison of Mint and Arugula


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mint versus arugula (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mint and arugula:

  • Both arugula and mint are high in Vitamin A, Vitamin C, calcium and potassium.
  • Arugula has 64% less calories than mint.
  • Arugula has 75% less carbohydrates than mint.
  • Arugula is a great source of Vitamin K.
  • Mint has more riboflavin and niacin.
  • Mint is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of mint and arugula is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mint (Peppermint, fresh) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mint src
Image of Arugula src

Calories and Carbs

calories

Arugula has 64% less calories than mint - arugula has 25 calories per 100 grams and mint has 70 calories.

Mint Arugula
Protein ~ 50%
Carbohydrates ~ 50%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Arugula has 75% less carbohydrates than mint - arugula has 3.7g of total carbs per 100 grams and mint has 14.9g of carbohydrates.

dietary fiber

Mint is an excellent source of dietary fiber and it has 400% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and mint has 8g of dietary fiber.

sugar

Mint has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and mint does not contain significant amounts.

Protein

protein

Arugula and mint contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and mint has 3.8g of protein.

Fat

saturated fat

Both arugula and mint are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and mint has 0.25g of saturated fat.

Vitamins

Vitamin C

Both arugula and mint are high in Vitamin C. Mint has 112% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.

Vitamin A

Both arugula and mint are high in Vitamin A. Mint has 78% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.

Vitamin E

Arugula has more Vitamin E than mint - arugula has 0.43mg of Vitamin E per 100 grams and mint does not contain significant amounts.

Vitamin K

Arugula is a great source of Vitamin K and it has more Vitamin K than mint - arugula has 108.6ug of Vitamin K per 100 grams and mint does not contain significant amounts.

The B Vitamins

Mint has more riboflavin and niacin. Both mint and arugula contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Mint Arugula
Thiamin 0.082 MG 0.044 MG
Riboflavin 0.266 MG 0.086 MG
Niacin 1.706 MG 0.305 MG
Pantothenic acid 0.338 MG 0.437 MG
Vitamin B6 0.129 MG 0.073 MG
Folate 114 UG 97 UG

Minerals

calcium

Both arugula and mint are high in calcium. Mint has 52% more calcium than arugula - arugula has 160mg of calcium per 100 grams and mint has 243mg of calcium.

iron

Mint is an excellent source of iron and it has 248% more iron than arugula - arugula has 1.5mg of iron per 100 grams and mint has 5.1mg of iron.

potassium

Both arugula and mint are high in potassium. Mint has 54% more potassium than arugula - arugula has 369mg of potassium per 100 grams and mint has 569mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, mint has more apigenin and luteolin than arugula per 100 grams, however, arugula contains more isorhamnetin, kaempferol and quercetin than mint per 100 grams.

Mint Arugula
apigenin 5.39 mg ~
luteolin 12.66 mg ~
isorhamnetin ~ 4.3 mg
kaempferol ~ 34.89 mg
Quercetin ~ 7.92 mg

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than arugula per 100 grams.

Mint Arugula
alpha linoleic acid 0.435 G 0.17 G
Total 0.435 G 0.17 G

omega 6s

Comparing omega-6 fatty acids, both mint and arugula contain significant amounts of linoleic acid.

Mint Arugula
linoleic acid 0.069 G 0.13 G
other omega 6 ~ 0.002 G
Total 0.069 G 0.132 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Mint (Peppermint, fresh) and Arugula (Arugula, raw) .

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G Water G
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FAQ

Does arugula or mint contain more calories in 100 grams?
Arugula has 60% less calories than mint - arugula has 25 calories in 100g and mint has 70 calories.

Is arugula or mint better for protein?
Arugula and mint contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and mint has 3.8g of protein.

Does arugula or mint have more carbohydrates?
By weight, arugula has 80% fewer carbohydrates than mint - arugula has 3.7g of carbs for 100g and mint has 14.9g of carbohydrates.

Does arugula or mint contain more calcium?
Both arugula and mint are high in calcium. Mint has 50% more calcium than arugula - arugula has 160mg of calcium in 100 grams and mint has 243mg of calcium.

Does arugula or mint contain more iron?
Mint is an abundant source of iron and it has 250% more iron than arugula - arugula has 1.5mg of iron in 100 grams and mint has 5.1mg of iron.

Does arugula or mint contain more potassium?
Both arugula and mint are high in potassium. Mint has 50% more potassium than arugula - arugula has 369mg of potassium in 100 grams and mint has 569mg of potassium.