Mint vs. Spinach
Nutrition comparison of Mint and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and spinach:
- Both spinach and mint are high in Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
- Mint has more niacin and pantothenic acid.
- Spinach has 3.1 times less carbohydrates than mint.
- Spinach has 67% less calories than mint.
- Spinach is an excellent source of Vitamin K.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 67% less calories than mint - spinach has 23 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is much lighter in protein, much heavier in carbs and similar to spinach for fat. Mint has a macronutrient ratio of 18:72:10 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Spinach | |
|---|---|---|
| Protein | 18% | 39% |
| Carbohydrates | 72% | 49% |
| Fat | 10% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.1 times less carbohydrates than mint - spinach has 3.6g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both spinach and mint are high in dietary fiber. Mint has 264% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Spinach and mint contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Spinach and mint contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both spinach and mint are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both spinach and mint are high in Vitamin C. Mint has 13% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both spinach and mint are high in Vitamin A. Spinach has 121% more Vitamin A than mint - spinach has 469ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than mint - spinach has 2mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than mint - spinach has 482.9ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more niacin and pantothenic acid. Both mint and spinach contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Mint | Spinach | |
|---|---|---|
| Thiamin | 0.082 MG | 0.078 MG |
| Riboflavin | 0.266 MG | 0.189 MG |
| Niacin | 1.706 MG | 0.724 MG |
| Pantothenic acid | 0.338 MG | 0.065 MG |
| Vitamin B6 | 0.129 MG | 0.195 MG |
| Folate | 114 UG | 194 UG |
Minerals
calcium
Both spinach and mint are high in calcium. Mint has 145% more calcium than spinach - spinach has 99mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both spinach and mint are high in iron. Mint has 87% more iron than spinach - spinach has 2.7mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both spinach and mint are high in potassium. Spinach is very similar to spinach for potassium - spinach has 558mg 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 spinach per 100 grams, however, spinach contains more kaempferol, myricetin and quercetin than mint per 100 grams.
| Mint | Spinach | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
| Quercetin | ~ | 3.97 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Mint | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.138 G |
| Total | 0.435 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than spinach per 100 grams.
| Mint | Spinach | |
|---|---|---|
| linoleic acid | 0.069 G | 0.026 G |
| Total | 0.069 G | 0.026 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 Spinach .
Mint g
()
|
Daily Values (%) |
Spinach 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 spinach or mint contain more calories in 100 grams?Spinach has 70% less calories than mint - spinach has 23 calories in 100g and mint has 70 calories.
Is spinach or mint better for protein?
Spinach and mint contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and mint has 3.8g of protein.
Does spinach or mint have more carbohydrates?
By weight, spinach has 3.1 times fewer carbohydrates than mint - spinach has 3.6g of carbs for 100g and mint has 14.9g of carbohydrates.
Does spinach or mint contain more calcium?
Both spinach and mint are high in calcium. Mint has 150% more calcium than spinach - spinach has 99mg of calcium in 100 grams and mint has 243mg of calcium.
Does spinach or mint contain more iron?
Both spinach and mint are high in iron. Mint has 90% more iron than spinach - spinach has 2.7mg of iron in 100 grams and mint has 5.1mg of iron.
Does spinach or mint contain more potassium?
Both spinach and mint are high in potassium. Spinach is very similar to spinach for potassium - spinach has 558mg of potassium in 100 grams and mint has 569mg of potassium.