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.
Detailed nutritional comparison of mint and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mint src
Image of Spinach src

Calories and Carbs

calories

Spinach has 67% less calories than mint - spinach has 23 calories per 100 grams and mint has 70 calories.

Mint Spinach
Protein ~ 43%
Carbohydrates ~ 57%
Fat ~ ~
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 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 Spinach (Spinach, raw) .

Mint g

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G Water G
G Starch G
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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.