Mint vs. Romaine Lettuce
Nutrition comparison of Mint and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and romaine lettuce:
- Both romaine lettuce and mint are high in Vitamin A, dietary fiber and potassium.
- Mint has more riboflavin, niacin and pantothenic acid.
- Mint is an excellent source of Vitamin C, calcium and iron.
- Romaine lettuce has 3.1 times less calories than mint.
- Romaine lettuce has 3.5 times less carbohydrates than mint.
- Romaine lettuce is a great source of Vitamin K.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 3.1 times less calories than mint - romaine lettuce has 17 calories per 100 grams and mint has 70 calories.
| Mint | Romaine Lettuce | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 65% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 3.5 times less carbohydrates than mint - romaine lettuce has 3.3g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both romaine lettuce and mint are high in dietary fiber. Mint has 281% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 205% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both romaine lettuce and mint are low in saturated fat - romaine lettuce 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 695% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both romaine lettuce and mint are high in Vitamin A. Romaine lettuce has 106% more Vitamin A than mint - romaine lettuce has 436ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Romaine lettuce and mint contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than mint - romaine lettuce has 102.5ug 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 romaine lettuce contain significant amounts of thiamin, Vitamin B6 and folate.
| Mint | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.082 MG | 0.072 MG |
| Riboflavin | 0.266 MG | 0.067 MG |
| Niacin | 1.706 MG | 0.313 MG |
| Pantothenic acid | 0.338 MG | 0.142 MG |
| Vitamin B6 | 0.129 MG | 0.074 MG |
| Folate | 114 UG | 136 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 636% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 424% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both romaine lettuce and mint are high in potassium. Mint has 130% more potassium than romaine lettuce - romaine lettuce has 247mg 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 romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than mint per 100 grams.
| Mint | Romaine Lettuce | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | 0.05 mg |
| kaempferol | ~ | 0.02 mg |
| Quercetin | ~ | 2.2 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Mint | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.113 G |
| Total | 0.435 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both mint and romaine lettuce contain significant amounts of linoleic acid.
| Mint | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.069 G | 0.047 G |
| Total | 0.069 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Mint g
()
|
Daily Values (%) |
Romaine Lettuce 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 romaine lettuce or mint contain more calories in 100 grams?Romaine lettuce has 3.1 times less calories than mint - romaine lettuce has 17 calories in 100g and mint has 70 calories.
Does romaine lettuce or mint have more carbohydrates?
By weight, romaine lettuce has 3.5 times fewer carbohydrates than mint - romaine lettuce has 3.3g of carbs for 100g and mint has 14.9g of carbohydrates.
Does romaine lettuce or mint contain more calcium?
Mint is a rich source of calcium and it has 640% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and mint has 243mg of calcium.
Does romaine lettuce or mint contain more iron?
Mint is an abundant source of iron and it has 420% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and mint has 5.1mg of iron.
Does romaine lettuce or mint contain more potassium?
Both romaine lettuce and mint are high in potassium. Mint has 130% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and mint has 569mg of potassium.