Mint vs. Garlic
Nutrition comparison of Mint and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and garlic:
- Both garlic and mint are high in Vitamin C, calcium, dietary fiber and potassium.
- Garlic has more thiamin and Vitamin B6, however, mint contains more riboflavin, niacin and folate.
- Mint is an excellent source of Vitamin A and iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and mint has 53% less calories than garlic - garlic has 149 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is lighter in carbs, heavier in fat and similar to garlic for protein. Mint has a macronutrient ratio of 18:72:10 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Garlic | |
|---|---|---|
| Protein | 18% | 16% |
| Carbohydrates | 72% | 82% |
| Fat | 10% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and mint has 55% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both garlic and mint are high in dietary fiber. Mint has 281% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Garlic and mint contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Garlic has 70% more protein than mint - garlic has 6.4g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both garlic and mint are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both garlic and mint are high in Vitamin C. Garlic is very similar to garlic for Vitamin C - garlic has 31.2mg 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 more Vitamin A than garlic - mint has 212ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and mint contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Garlic and mint contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, mint contains more riboflavin, niacin and folate. Both mint and garlic contain significant amounts of pantothenic acid.
| Mint | Garlic | |
|---|---|---|
| Thiamin | 0.082 MG | 0.2 MG |
| Riboflavin | 0.266 MG | 0.11 MG |
| Niacin | 1.706 MG | 0.7 MG |
| Pantothenic acid | 0.338 MG | 0.596 MG |
| Vitamin B6 | 0.129 MG | 1.235 MG |
| Folate | 114 UG | 3 UG |
Minerals
calcium
Both garlic and mint are high in calcium. Mint has 34% more calcium than garlic - garlic has 181mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 199% more iron than garlic - garlic has 1.7mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both garlic and mint are high in potassium. Mint has 42% more potassium than garlic - garlic has 401mg 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 garlic per 100 grams, however, garlic contains more kaempferol, myricetin and quercetin than mint per 100 grams.
| Mint | Garlic | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | ~ |
| kaempferol | ~ | 0.26 mg |
| myricetin | ~ | 1.61 mg |
| Quercetin | ~ | 1.74 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Mint | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.02 G |
| Total | 0.435 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than mint per 100 grams.
| Mint | Garlic | |
|---|---|---|
| linoleic acid | 0.069 G | 0.229 G |
| Total | 0.069 G | 0.229 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mint or Garlic .
Mint g
()
|
Daily Values (%) |
Garlic 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 garlic or mint contain more calories in 100 grams?Garlic is high in calories and mint has 50% less calories than garlic - garlic has 149 calories in 100g and mint has 70 calories.
Does garlic or mint have more carbohydrates?
By weight, garlic is high in carbohydrates and mint has 60% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and mint has 14.9g of carbohydrates.
Does garlic or mint contain more calcium?
Both garlic and mint are high in calcium. Mint has 30% more calcium than garlic - garlic has 181mg of calcium in 100 grams and mint has 243mg of calcium.
Does garlic or mint contain more iron?
Mint is an abundant source of iron and it has 200% more iron than garlic - garlic has 1.7mg of iron in 100 grams and mint has 5.1mg of iron.
Does garlic or mint contain more potassium?
Both garlic and mint are high in potassium. Mint has 40% more potassium than garlic - garlic has 401mg of potassium in 100 grams and mint has 569mg of potassium.