Mint vs. Nori

Nutrition comparison of Mint and Nori


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

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

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

  • Both nori and mint are high in Vitamin A, Vitamin C, calcium and potassium.
  • Mint is an excellent source of dietary fiber and iron.
  • Nori has 66% less carbohydrates than mint.
Detailed nutritional comparison of mint and nori 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 Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mint src
Image of Nori src

Calories and Carbs

calories

Nori has 50% less calories than mint - nori has 35 calories per 100 grams and mint has 70 calories.

For macronutrient ratios, mint is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Mint has a macronutrient ratio of 18:72:10 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mint Nori
Protein 18% 50%
Carbohydrates 72% 44%
Fat 10% 6%
Alcohol ~ ~

carbohydrates

Nori has 66% less carbohydrates than mint - nori has 5.1g 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 25 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.

sugar

Nori and mint contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and mint does not contain significant amounts.



Protein

protein

Nori has 55% more protein than mint - nori has 5.8g of protein per 100 grams and mint has 3.8g of protein.

Fat

saturated fat

Both nori and mint are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and mint has 0.25g of saturated fat.

Vitamins

Vitamin C

Both nori and mint are high in Vitamin C. Nori has 23% more Vitamin C than mint - nori has 39mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.

Vitamin A

Both nori and mint are high in Vitamin A. Nori has 23% more Vitamin A than mint - nori has 260ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.

Vitamin E

Nori has more Vitamin E than mint - nori has 1mg of Vitamin E per 100 grams and mint does not contain significant amounts.

Vitamin K

Nori and mint contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and mint does not contain significant amounts.

The B Vitamins

Both mint and nori contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Mint Nori
Thiamin 0.082 MG 0.098 MG
Riboflavin 0.266 MG 0.446 MG
Niacin 1.706 MG 1.47 MG
Pantothenic acid 0.338 MG 0.521 MG
Vitamin B6 0.129 MG 0.159 MG
Folate 114 UG 146 UG

Minerals

calcium

Both nori and mint are high in calcium. Mint has 247% more calcium than nori - nori has 70mg of calcium per 100 grams and mint has 243mg of calcium.

iron

Mint is an excellent source of iron and it has 182% more iron than nori - nori has 1.8mg of iron per 100 grams and mint has 5.1mg of iron.

potassium

Both nori and mint are high in potassium. Mint has 60% more potassium than nori - nori has 356mg of potassium per 100 grams and mint has 569mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Mint Nori
alpha linoleic acid 0.435 G 0.001 G
EPA ~ 0.08 G
Total 0.435 G 0.081 G

omega 6s

Comparing omega-6 fatty acids, mint has more linoleic acid than nori per 100 grams.

Mint Nori
linoleic acid 0.069 G 0.004 G
other omega 6 ~ 0.009 G
Total 0.069 G 0.013 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 Nori .

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

Mint g

()
Daily Values (%)

Nori g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food