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.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
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
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.
Mint g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.