How many calories are in one cup of mint?

Mint has 18 calories per cup or 70 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of mint?

One cup of Mint has 1 grams of protein or about 2% of daily recommended intake. Mint is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in mint?

Mint is an excellent source of many nutrients, including dietary fiber, Vitamin A, calcium and potassium. It also contains significant amounts of Vitamin C, iron, magnesium and folate.

Does mint contain omega 3 fatty acids?

Mint is a source of healthy omega-3 fatty acids, containing a total of 0.11 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does mint contain antioxidants?

Mint contains a couple of healthy phytonutrients and antioxidants, specifically flavonoid apigenin and luteolin.

Food with Nutrition Similar to Mint

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Summary
Similar plants
Similar fruits
Similar seafood

Mint source

Similar to Mint

A common and nutrient dense spice, mint is an excellent source of dietary fiber, Vitamin C, Vitamin A, calcium, iron and potassium. One cup of mint contains about 18 calories.

Several foods are similar nutritionally to mint, including leeks and scallion. Other similar foods include okra, lima beans and collard greens.

We compared the key nutrients in mint (dietary fiber, Vitamin C, Vitamin A, calcium, iron and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Leeks, Scallion, Rosemary, Arugula, Basil, Okra, Lima Beans, Collard Greens, Artichoke, Cilantro, Spinach, Peas, Thyme, Sage, Pea Shoots, Chives, Nori

fruits: Passion Fruit, Avocado

seafood: Clams

The details of the top 20 foods most nutritionally similar to mint are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to mint. Leeks, scallion, rosemary, arugula and basil are all high in dietary fiber, Vitamin C, Vitamin A, calcium, iron and or potassium.

Leeks

Similarity: > 95%

Leeks are also high in calcium and iron. Also, leeks contains more Vitamin E and Vitamin B6 than mint.

For 100 grams of mint and leeks:

Mint (2000 leaves)		Leeks (about 1 cup)
8	dietary fiber (G)	1.8
32	Vitamin C (MG)	12
212	Vitamin A (UG)	83
243	calcium (MG)	59
5.1	iron (MG)	2.1
569	potassium (MG)	180

However, mint does contain more dietary fiber, protein, Vitamin C, Vitamin A and potassium than leeks by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	61
0	sugar (G)	3.9
3.8	protein (G)	1.5
0.25	saturated fat (G)	0.04
32	Vitamin C (MG)	12
212	Vitamin A (UG)	83
0	Vitamin E (MG)	0.92
0.08	thiamin (MG)	0.06
0.27	riboflavin (MG)	0.03
1.7	niacin (MG)	0.4
0.34	pantothenic acid (MG)	0.14
0.13	Vitamin B6 (MG)	0.23
114	folate (UG)	64

0.951 | 0.951 | 2.23 Complete Comparison:
Leeks vs. Mint

Scallion

Similarity: > 90%

Scallion is high in many of the same nutrients as mint, including dietary fiber, Vitamin C, calcium and potassium. Also, scallion contains more Vitamin E than mint.

For 100 grams of mint and scallion:

Mint (2000 leaves)		Scallion (1 cup)
8	dietary fiber (G)	2.6
32	Vitamin C (MG)	19
212	Vitamin A (UG)	50
243	calcium (MG)	72
5.1	iron (MG)	1.5
569	potassium (MG)	276

However, mint does contain more protein, Vitamin A, iron and riboflavin than scallion by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	32
0	sugar (G)	2.3
3.8	protein (G)	1.8
0.25	saturated fat (G)	0.03
32	Vitamin C (MG)	19
212	Vitamin A (UG)	50
0	Vitamin E (MG)	0.55
0.08	thiamin (MG)	0.06
0.27	riboflavin (MG)	0.08
1.7	niacin (MG)	0.53
0.34	pantothenic acid (MG)	0.08
0.13	Vitamin B6 (MG)	0.06
114	folate (UG)	64

0.942 | 0.942 | 2.47 Complete Comparison:
Scallion vs. Mint

Rosemary

Similarity: > 90%

Rosemary is high in many of the same nutrients as mint, including dietary fiber, Vitamin C, Vitamin A, calcium and iron. Also, rosemary contains more pantothenic acid and Vitamin B6 than mint.

For 100 grams of mint and rosemary:

Mint (2000 leaves)		Rosemary (143 tsps)
8	dietary fiber (G)	14
32	Vitamin C (MG)	22
212	Vitamin A (UG)	146
243	calcium (MG)	317
5.1	iron (MG)	6.7
569	potassium (MG)	668

However, mint does contain more riboflavin than rosemary by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	131
3.8	protein (G)	3.3
0.25	saturated fat (G)	2.8
32	Vitamin C (MG)	22
212	Vitamin A (UG)	146
0.08	thiamin (MG)	0.04
0.27	riboflavin (MG)	0.15
1.7	niacin (MG)	0.91
0.34	pantothenic acid (MG)	0.8
0.13	Vitamin B6 (MG)	0.34
114	folate (UG)	109

0.939 | 0.939 | 4.31 Complete Comparison:
Rosemary vs. Mint

Arugula

Similarity: > 90%

Arugula is high in many of the same nutrients as mint, including Vitamin C, Vitamin A, calcium and potassium. Also, arugula contains more Vitamin E than mint.

For 100 grams of mint and arugula:

Mint (2000 leaves)		Arugula (50 leaves)
8	dietary fiber (G)	1.6
32	Vitamin C (MG)	15
212	Vitamin A (UG)	119
243	calcium (MG)	160
5.1	iron (MG)	1.5
569	potassium (MG)	369

However, mint does contain more dietary fiber, iron, riboflavin and niacin than arugula by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	25
0	sugar (G)	2.1
3.8	protein (G)	2.6
0.25	saturated fat (G)	0.09
32	Vitamin C (MG)	15
212	Vitamin A (UG)	119
0	Vitamin E (MG)	0.43
0.08	thiamin (MG)	0.04
0.27	riboflavin (MG)	0.09
1.7	niacin (MG)	0.31
0.34	pantothenic acid (MG)	0.44
0.13	Vitamin B6 (MG)	0.07
114	folate (UG)	97

0.933 | 0.933 | 2.95 Complete Comparison:
Arugula vs. Mint

Basil

Similarity: > 90%

Basil is high in many of the same nutrients as mint, including Vitamin C, Vitamin A, calcium, iron and potassium. Also, basil contains more Vitamin E than mint.

For 100 grams of mint and basil:

Mint (2000 leaves)		Basil (200 leaves)
8	dietary fiber (G)	1.6
32	Vitamin C (MG)	18
212	Vitamin A (UG)	264
243	calcium (MG)	177
5.1	iron (MG)	3.2
569	potassium (MG)	295

However, mint does contain more dietary fiber, riboflavin, niacin and folate than basil by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	23
0	sugar (G)	0.3
3.8	protein (G)	3.2
0.25	saturated fat (G)	0.04
32	Vitamin C (MG)	18
212	Vitamin A (UG)	264
0	Vitamin E (MG)	0.8
0.08	thiamin (MG)	0.03
0.27	riboflavin (MG)	0.08
1.7	niacin (MG)	0.9
0.34	pantothenic acid (MG)	0.21
0.13	Vitamin B6 (MG)	0.16
114	folate (UG)	68

0.906 | 0.906 | 3.84 Complete Comparison:
Basil vs. Mint

Okra

Similarity: > 90%

Okra is high in many of the same nutrients as mint, including dietary fiber, Vitamin C, calcium and potassium. Also, okra contains more thiamin and Vitamin B6 than mint.

For 100 grams of mint and okra:

Mint (2000 leaves)		Okra (1 cup)
8	dietary fiber (G)	3.2
32	Vitamin C (MG)	23
212	Vitamin A (UG)	36
243	calcium (MG)	82
5.1	iron (MG)	0.62
569	potassium (MG)	299

However, mint does contain more protein, Vitamin A, iron and riboflavin than okra by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	33
0	sugar (G)	1.5
3.8	protein (G)	1.9
0.25	saturated fat (G)	0.03
32	Vitamin C (MG)	23
212	Vitamin A (UG)	36
0	Vitamin E (MG)	0.27
0.08	thiamin (MG)	0.2
0.27	riboflavin (MG)	0.06
1.7	niacin (MG)	1
0.34	pantothenic acid (MG)	0.25
0.13	Vitamin B6 (MG)	0.22
114	folate (UG)	60

0.897 | 0.897 | 2.65 Complete Comparison:
Okra vs. Mint

Lima Beans

Similarity: 89%

Lima beans are high in many of the same nutrients as mint, including dietary fiber, Vitamin C, iron and potassium. Also, lima beans contains more protein, thiamin and Vitamin B6 than mint.

For 100 grams of mint and lima beans:

Mint (2000 leaves)		Lima Beans (5/8 cup)
8	dietary fiber (G)	4.9
32	Vitamin C (MG)	23
212	Vitamin A (UG)	10
243	calcium (MG)	34
5.1	iron (MG)	3.1
569	potassium (MG)	467

However, mint does contain more Vitamin A, calcium, riboflavin and folate than lima beans by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	113
0	sugar (G)	1.5
3.8	protein (G)	6.8
0.25	saturated fat (G)	0.2
32	Vitamin C (MG)	23
212	Vitamin A (UG)	10
0	Vitamin E (MG)	0.32
0.08	thiamin (MG)	0.22
0.27	riboflavin (MG)	0.1
1.7	niacin (MG)	1.5
0.34	pantothenic acid (MG)	0.25
0.13	Vitamin B6 (MG)	0.2
114	folate (UG)	34

0.893 | 0.893 | 3.18 Complete Comparison:
Lima Beans vs. Mint

Collard Greens

Similarity: 89%

Collard greens are high in many of the same nutrients as mint, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, collard greens contains more Vitamin E than mint.

For 100 grams of mint and collard greens:

Mint (2000 leaves)		Collard Greens (2.75 cups)
8	dietary fiber (G)	4
32	Vitamin C (MG)	35
212	Vitamin A (UG)	251
243	calcium (MG)	232
5.1	iron (MG)	0.47
569	potassium (MG)	213

However, mint does contain more iron, riboflavin and niacin than collard greens by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	32
0	sugar (G)	0.46
3.8	protein (G)	3
0.25	saturated fat (G)	0.06
32	Vitamin C (MG)	35
212	Vitamin A (UG)	251
0	Vitamin E (MG)	2.3
0.08	thiamin (MG)	0.05
0.27	riboflavin (MG)	0.13
1.7	niacin (MG)	0.74
0.34	pantothenic acid (MG)	0.27
0.13	Vitamin B6 (MG)	0.17
114	folate (UG)	129

0.888 | 0.888 | 3.86 Complete Comparison:
Collard Greens vs. Mint

Artichoke

Similarity: 87%

Artichoke is also high in dietary fiber, calcium and potassium. Also, artichoke contains more pantothenic acid than mint.

For 100 grams of mint and artichoke:

Mint (2000 leaves)		Artichoke (3/4 artichoke)
8	dietary fiber (G)	5.4
32	Vitamin C (MG)	12
212	Vitamin A (UG)	1
243	calcium (MG)	44
5.1	iron (MG)	1.3
569	potassium (MG)	370

A higher water content, artichoke is less nutritionally dense than mint. Mint does contain more Vitamin C, Vitamin A, iron and riboflavin than artichoke by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	47
0	sugar (G)	0.99
3.8	protein (G)	3.3
0.25	saturated fat (G)	0.04
32	Vitamin C (MG)	12
212	Vitamin A (UG)	1
0	Vitamin E (MG)	0.19
0.08	thiamin (MG)	0.07
0.27	riboflavin (MG)	0.07
1.7	niacin (MG)	1
0.34	pantothenic acid (MG)	0.34
0.13	Vitamin B6 (MG)	0.12
114	folate (UG)	68

0.867 | 0.867 | 2.02 Complete Comparison:
Artichoke vs. Mint

Cilantro

Similarity: 87%

Cilantro is high in many of the same nutrients as mint, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, cilantro contains more Vitamin E than mint.

For 100 grams of mint and cilantro:

Mint (2000 leaves)		Cilantro (6 cups)
8	dietary fiber (G)	2.8
32	Vitamin C (MG)	27
212	Vitamin A (UG)	337
243	calcium (MG)	67
5.1	iron (MG)	1.8
569	potassium (MG)	521

However, mint does contain more protein, iron, riboflavin and folate than cilantro by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	23
0	sugar (G)	0.87
3.8	protein (G)	2.1
0.25	saturated fat (G)	0.01
32	Vitamin C (MG)	27
212	Vitamin A (UG)	337
0	Vitamin E (MG)	2.5
0.08	thiamin (MG)	0.07
0.27	riboflavin (MG)	0.16
1.7	niacin (MG)	1.1
0.34	pantothenic acid (MG)	0.57
0.13	Vitamin B6 (MG)	0.15
114	folate (UG)	62

0.865 | 0.865 | 3.73 Complete Comparison:
Cilantro vs. Mint

Spinach

Similarity: 86%

Spinach is high in many of the same nutrients as mint, including dietary fiber, Vitamin C, Vitamin A, calcium and iron. Also, spinach contains more Vitamin E, Vitamin B6 and folate than mint.

For 100 grams of mint and spinach:

Mint (2000 leaves)		Spinach (3.5 cups)
8	dietary fiber (G)	2.2
32	Vitamin C (MG)	28
212	Vitamin A (UG)	469
243	calcium (MG)	99
5.1	iron (MG)	2.7
569	potassium (MG)	558

However, mint does contain more riboflavin and niacin than spinach by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	23
0	sugar (G)	0.42
3.8	protein (G)	2.9
0.25	saturated fat (G)	0.06
32	Vitamin C (MG)	28
212	Vitamin A (UG)	469
0	Vitamin E (MG)	2
0.08	thiamin (MG)	0.08
0.27	riboflavin (MG)	0.19
1.7	niacin (MG)	0.72
0.34	pantothenic acid (MG)	0.07
0.13	Vitamin B6 (MG)	0.2
114	folate (UG)	194

0.855 | 0.855 | 4.7 Complete Comparison:
Spinach vs. Mint

Peas

Similarity: 84%

Peas are also high in dietary fiber, Vitamin C and potassium. Also, peas contains more protein and thiamin than mint.

For 100 grams of mint and peas:

Mint (2000 leaves)		Peas (3/4 cup)
8	dietary fiber (G)	5.7
32	Vitamin C (MG)	40
212	Vitamin A (UG)	38
243	calcium (MG)	25
5.1	iron (MG)	1.5
569	potassium (MG)	244

However, mint does contain more Vitamin A, calcium, iron, riboflavin and folate than peas by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	81
0	sugar (G)	5.7
3.8	protein (G)	5.4
0.25	saturated fat (G)	0.07
32	Vitamin C (MG)	40
212	Vitamin A (UG)	38
0	Vitamin E (MG)	0.13
0.08	thiamin (MG)	0.27
0.27	riboflavin (MG)	0.13
1.7	niacin (MG)	2.1
0.34	pantothenic acid (MG)	0.1
0.13	Vitamin B6 (MG)	0.17
114	folate (UG)	65

0.838 | 0.838 | 3.03 Complete Comparison:
Peas vs. Mint

Thyme

Similarity: 83%

Thyme is high in many of the same nutrients as mint, including dietary fiber, Vitamin C, Vitamin A, calcium and iron. Also, thyme contains more protein, riboflavin and Vitamin B6 than mint.

For 100 grams of mint and thyme:

Mint (2000 leaves)		Thyme (125 tsps)
8	dietary fiber (G)	14
32	Vitamin C (MG)	160
212	Vitamin A (UG)	238
243	calcium (MG)	405
5.1	iron (MG)	17
569	potassium (MG)	609

However, mint does contain more folate than thyme by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	101
3.8	protein (G)	5.6
0.25	saturated fat (G)	0.47
32	Vitamin C (MG)	160
212	Vitamin A (UG)	238
0.08	thiamin (MG)	0.05
0.27	riboflavin (MG)	0.47
1.7	niacin (MG)	1.8
0.34	pantothenic acid (MG)	0.41
0.13	Vitamin B6 (MG)	0.35
114	folate (UG)	45

0.833 | 0.833 | 6.74 Complete Comparison:
Thyme vs. Mint

Sage

Similarity: 83%

More nutritionally dense than mint, sage is high in many of the same nutrients as mint, including dietary fiber, Vitamin C, Vitamin A, calcium and iron. Also, sage contains more protein and Vitamin E than mint.

For 100 grams of mint and sage:

Mint (2000 leaves)		Sage (143 tsps)
8	dietary fiber (G)	40
32	Vitamin C (MG)	32
212	Vitamin A (UG)	295
243	calcium (MG)	1652
5.1	iron (MG)	28
569	potassium (MG)	1070

However, mint does contain more pantothenic acid than sage by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	315
0	sugar (G)	1.7
3.8	protein (G)	11
0.25	saturated fat (G)	7
32	Vitamin C (MG)	32
212	Vitamin A (UG)	295
0	Vitamin E (MG)	7.5
0.08	thiamin (MG)	0.75
0.27	riboflavin (MG)	0.34
1.7	niacin (MG)	5.7
0.34	pantothenic acid (MG)	0
0.13	Vitamin B6 (MG)	2.7
114	folate (UG)	274

0.829 | 0.829 | 12.5 Complete Comparison:
Sage vs. Mint

Pea Shoots

Similarity: 83%

Pea shoots are also high in dietary fiber and Vitamin C.

For 100 grams of mint and pea shoots:

Mint (2000 leaves)		Pea Shoots (1 cup)
8	dietary fiber (G)	2.4
32	Vitamin C (MG)	25
212	Vitamin A (UG)	12
243	calcium (MG)	24
5.1	iron (MG)	1.3
569	potassium (MG)	160

A higher water content, pea shoots is less nutritionally dense than mint. Mint does contain more Vitamin A, calcium, iron and potassium than pea shoots by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	35
0	sugar (G)	3.5
3.8	protein (G)	2.4
0.25	saturated fat (G)	0
32	Vitamin C (MG)	25
212	Vitamin A (UG)	12
0.08	thiamin (MG)	0.1
0.27	riboflavin (MG)	0.05
1.7	niacin (MG)	1
0.34	pantothenic acid (MG)	0
0.13	Vitamin B6 (MG)	0.1
114	folate (UG)	62

0.829 | 0.829 | 1.22 Complete Comparison:
Pea Shoots vs. Mint

Chives

Similarity: 83%

Chives are high in many of the same nutrients as mint, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of mint and chives:

Mint (2000 leaves)		Chives (33 tbsps)
8	dietary fiber (G)	2.5
32	Vitamin C (MG)	58
212	Vitamin A (UG)	218
243	calcium (MG)	92
5.1	iron (MG)	1.6
569	potassium (MG)	296

However, mint does contain more iron, riboflavin and niacin than chives by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	30
0	sugar (G)	1.9
3.8	protein (G)	3.3
0.25	saturated fat (G)	0.15
32	Vitamin C (MG)	58
212	Vitamin A (UG)	218
0	Vitamin E (MG)	0.21
0.08	thiamin (MG)	0.08
0.27	riboflavin (MG)	0.12
1.7	niacin (MG)	0.65
0.34	pantothenic acid (MG)	0.32
0.13	Vitamin B6 (MG)	0.14
114	folate (UG)	105

0.827 | 0.827 | 3.79 Complete Comparison:
Chives vs. Mint

Nori

Similarity: 82%

Nori is high in many of the same nutrients as mint, including Vitamin C, Vitamin A, calcium and potassium. Moreover, nori contains more protein, Vitamin E, riboflavin and folate than mint.

For 100 grams of mint and nori:

Mint (2000 leaves)		Nori (38 bags)
8	dietary fiber (G)	0.3
32	Vitamin C (MG)	39
212	Vitamin A (UG)	260
243	calcium (MG)	70
5.1	iron (MG)	1.8
569	potassium (MG)	356

However, mint does contain more dietary fiber and iron than nori by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	35
0	sugar (G)	0.49
3.8	protein (G)	5.8
0.25	saturated fat (G)	0.06
32	Vitamin C (MG)	39
212	Vitamin A (UG)	260
0	Vitamin E (MG)	1
0.08	thiamin (MG)	0.1
0.27	riboflavin (MG)	0.45
1.7	niacin (MG)	1.5
0.34	pantothenic acid (MG)	0.52
0.13	Vitamin B6 (MG)	0.16
114	folate (UG)	146

0.819 | 0.819 | 3.47 Complete Comparison:
Nori vs. Mint

fruits

Passion Fruit

Similarity: 83%

Passion fruit is also high in dietary fiber, Vitamin C and potassium.

For 100 grams of mint and passion fruit:

Mint (2000 leaves)		Passion Fruit (about 3/8 cup)
8	dietary fiber (G)	10
32	Vitamin C (MG)	30
212	Vitamin A (UG)	64
243	calcium (MG)	12
5.1	iron (MG)	1.6
569	potassium (MG)	348

A higher water content, passion fruit is less nutritionally dense than mint. Mint does contain more Vitamin A, calcium, iron, thiamin and riboflavin than passion fruit by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	97
0	sugar (G)	11
3.8	protein (G)	2.2
0.25	saturated fat (G)	0.06
32	Vitamin C (MG)	30
212	Vitamin A (UG)	64
0	Vitamin E (MG)	0.02
0.08	thiamin (MG)	0
0.27	riboflavin (MG)	0.13
1.7	niacin (MG)	1.5
0.34	pantothenic acid (MG)	0
0.13	Vitamin B6 (MG)	0.1
114	folate (UG)	14

0.825 | 0.825 | 1.92 Complete Comparison:
Passion Fruit vs. Mint

Avocado

Similarity: 80%

Avocado is also high in dietary fiber and potassium. Also, avocado contains more Vitamin E, pantothenic acid and Vitamin B6 than mint.

For 100 grams of mint and avocado:

Mint (2000 leaves)		Avocado (about 3/8 cup)
8	dietary fiber (G)	6.8
32	Vitamin C (MG)	8.8
212	Vitamin A (UG)	7
243	calcium (MG)	13
5.1	iron (MG)	0.61
569	potassium (MG)	507

However, mint does contain more protein, Vitamin C, Vitamin A, calcium and iron than avocado by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	167
0	sugar (G)	0.3
3.8	protein (G)	2
0.25	saturated fat (G)	2.1
32	Vitamin C (MG)	8.8
212	Vitamin A (UG)	7
0	Vitamin E (MG)	2
0.08	thiamin (MG)	0.08
0.27	riboflavin (MG)	0.14
1.7	niacin (MG)	1.9
0.34	pantothenic acid (MG)	1.5
0.13	Vitamin B6 (MG)	0.29
114	folate (UG)	89

0.8 | 0.8 | 2.85 Complete Comparison:
Avocado vs. Mint

seafood

Clams

Similarity: 82%

Clams are high in many of the same nutrients as mint, including Vitamin C, Vitamin A, calcium, iron and potassium. Moreover, clams contains more protein, riboflavin, niacin and Vitamin B12 than mint.

For 100 grams of mint and clams:

Mint (2000 leaves)		Clams (3.5 ounces)
8	dietary fiber (G)	0
32	Vitamin C (MG)	22
212	Vitamin A (UG)	171
243	calcium (MG)	92
5.1	iron (MG)	2.8
569	potassium (MG)	628

However, mint does contain more dietary fiber and folate than clams by weight.

Here is a comparison of the rest of nutrients:

70	calories (KCAL)	148
3.8	protein (G)	26
0.25	saturated fat (G)	0.19
32	Vitamin C (MG)	22
212	Vitamin A (UG)	171
0.08	thiamin (MG)	0.15
0.27	riboflavin (MG)	0.43
1.7	niacin (MG)	3.4
0.34	pantothenic acid (MG)	0.68
0.13	Vitamin B6 (MG)	0.11
114	folate (UG)	29
0	Vitamin B12 (UG)	99

0.815 | 0.815 | 6.19 Complete Comparison:
Clams vs. Mint

Other Nutritional Substitutes

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