Mint vs. Beets

Nutrition comparison of Mint and Beets


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

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

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

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


Image of Mint src
Image of Beets src

Calories and Carbs

calories

Beet has 39% less calories than mint - beet has 43 calories per 100 grams and mint has 70 calories.

Mint Beets
Protein ~ 14%
Carbohydrates ~ 83%
Fat ~ 3%
Alcohol ~ ~

carbohydrates

Beets and mint contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and mint has 14.9g of carbohydrates.

dietary fiber

Both beets and mint are high in dietary fiber. Mint has 186% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and mint has 8g of dietary fiber.

sugar

Mint has less sugar than beet - beet has 6.8g of sugar per 100 grams and mint does not contain significant amounts.

Protein

protein

Mint has 133% more protein than beet - beet has 1.6g of protein per 100 grams and mint has 3.8g of protein.

Fat

saturated fat

Both beets and mint are low in saturated fat - beet has 0.03g 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 549% more Vitamin C than beet - beet has 4.9mg 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 105 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.

Vitamin E

Beets and mint contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and mint does not contain significant amounts.

Vitamin K

Beets and mint contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and mint does not contain significant amounts.

The B Vitamins

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

Mint Beets
Thiamin 0.082 MG 0.031 MG
Riboflavin 0.266 MG 0.04 MG
Niacin 1.706 MG 0.334 MG
Pantothenic acid 0.338 MG 0.155 MG
Vitamin B6 0.129 MG 0.067 MG
Folate 114 UG 109 UG

Minerals

calcium

Mint is an excellent source of calcium and it has 14 times more calcium than beet - beet has 16mg of calcium per 100 grams and mint has 243mg of calcium.

iron

Mint is an excellent source of iron and it has 535% more iron than beet - beet has 0.8mg of iron per 100 grams and mint has 5.1mg of iron.

potassium

Both beets and mint are high in potassium. Mint has 75% more potassium than beet - beet has 325mg 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 Beets
apigenin 5.39 mg ~
luteolin 12.66 mg 0.37 mg
Quercetin ~ 0.13 mg

Omega-3 and Omega-6

omega 3s

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

Mint Beets
alpha linoleic acid 0.435 G 0.005 G
Total 0.435 G 0.005 G

omega 6s

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

Mint Beets
linoleic acid 0.069 G 0.055 G
Total 0.069 G 0.055 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 Beets (Beets, raw) .

Mint g

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FAQ

Does beets or mint contain more calories in 100 grams?
Beet has 40% less calories than mint - beet has 43 calories in 100g and mint has 70 calories.

Does beets or mint have more carbohydrates?
By weight, beets and mint contain similar amounts of carbs - beet has 9.6g of carbs for 100g and mint has 14.9g of carbohydrates.

Does beets or mint contain more calcium?
Mint is a rich source of calcium and it has 14 times more calcium than beet - beet has 16mg of calcium in 100 grams and mint has 243mg of calcium.

Does beets or mint contain more iron?
Mint is an abundant source of iron and it has 540% more iron than beet - beet has 0.8mg of iron in 100 grams and mint has 5.1mg of iron.

Does beets or mint contain more potassium?
Both beets and mint are high in potassium. Mint has 80% more potassium than beet - beet has 325mg of potassium in 100 grams and mint has 569mg of potassium.