Mint vs. Leeks

Nutrition comparison of Mint and Leeks


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

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

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

  • Both leeks and mint are high in calcium and iron.
  • Mint has more riboflavin, niacin and pantothenic acid.
  • Mint is an excellent source of Vitamin A, Vitamin C, dietary fiber and potassium.
Detailed nutritional comparison of mint and leeks 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Mint src
Image of Leeks src

Calories and Carbs

calories

Leeks and mint contain similar amounts of calories - leek has 61 calories per 100 grams and mint has 70 calories.

Mint Leeks
Protein ~ 9%
Carbohydrates ~ 86%
Fat ~ 5%
Alcohol ~ ~

carbohydrates

Leeks and mint contain similar amounts of carbs - leek has 14.2g 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 344% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and mint has 8g of dietary fiber.

sugar

Mint has less sugar than leek - leek has 3.9g of sugar per 100 grams and mint does not contain significant amounts.

Protein

protein

Mint has 150% more protein than leek - leek has 1.5g of protein per 100 grams and mint has 3.8g of protein.

Fat

saturated fat

Both leeks and mint are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and mint has 0.25g of saturated fat.

Vitamins

Vitamin C

Mint is an excellent source of Vitamin C and it has 165% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.

Vitamin A

Mint is an excellent source of Vitamin A and it has 155% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.

Vitamin E

Leek has more Vitamin E than mint - leek has 0.92mg of Vitamin E per 100 grams and mint does not contain significant amounts.

Vitamin K

Leek has more Vitamin K than mint - leek has 47ug of Vitamin K per 100 grams and mint does not contain significant amounts.

The B Vitamins

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

Mint Leeks
Thiamin 0.082 MG 0.06 MG
Riboflavin 0.266 MG 0.03 MG
Niacin 1.706 MG 0.4 MG
Pantothenic acid 0.338 MG 0.14 MG
Vitamin B6 0.129 MG 0.233 MG
Folate 114 UG 64 UG

Minerals

calcium

Both leeks and mint are high in calcium. Mint has 312% more calcium than leek - leek has 59mg of calcium per 100 grams and mint has 243mg of calcium.

iron

Both leeks and mint are high in iron. Mint has 142% more iron than leek - leek has 2.1mg of iron per 100 grams and mint has 5.1mg of iron.

potassium

Mint is an excellent source of potassium and it has 216% more potassium than leek - leek has 180mg 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 leek per 100 grams, however, leek contains more kaempferol and myricetin than mint per 100 grams.

Mint Leeks
apigenin 5.39 mg ~
luteolin 12.66 mg ~
kaempferol ~ 2.67 mg
myricetin ~ 0.22 mg
Quercetin ~ 0.09 mg

Omega-3 and Omega-6

omega 3s

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

Mint Leeks
alpha linoleic acid 0.435 G 0.099 G
Total 0.435 G 0.099 G

omega 6s

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

Mint Leeks
linoleic acid 0.069 G 0.067 G
Total 0.069 G 0.067 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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G Water G
G Starch G
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FAQ

Does leeks or mint contain more calories in 100 grams?
Leeks and mint contain similar amounts of calories - leek has 61 calories in 100g and mint has 70 calories.

Does leeks or mint have more carbohydrates?
By weight, leeks and mint contain similar amounts of carbs - leek has 14.2g of carbs for 100g and mint has 14.9g of carbohydrates.

Does leeks or mint contain more calcium?
Both leeks and mint are high in calcium. Mint has 310% more calcium than leek - leek has 59mg of calcium in 100 grams and mint has 243mg of calcium.

Does leeks or mint contain more iron?
Both leeks and mint are high in iron. Mint has 140% more iron than leek - leek has 2.1mg of iron in 100 grams and mint has 5.1mg of iron.

Does leeks or mint contain more potassium?
Mint is a rich source of potassium and it has 220% more potassium than leek - leek has 180mg of potassium in 100 grams and mint has 569mg of potassium.

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