Mint vs. Arugula
Nutrition comparison of Mint and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and arugula:
- Both arugula and mint are high in Vitamin A, Vitamin C, calcium and potassium.
- Arugula has 64% less calories than mint.
- Arugula has 75% less carbohydrates than mint.
- Arugula is a great source of Vitamin K.
- Mint has more riboflavin and niacin.
- Mint is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 64% less calories than mint - arugula has 25 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is lighter in protein, much heavier in carbs and lighter in fat compared to arugula per calorie. Mint has a macronutrient ratio of 18:72:10 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Arugula | |
|---|---|---|
| Protein | 18% | 33% |
| Carbohydrates | 72% | 47% |
| Fat | 10% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 75% less carbohydrates than mint - arugula has 3.7g 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 400% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Arugula and mint contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both arugula and mint are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both arugula and mint are high in Vitamin C. Mint has 112% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both arugula and mint are high in Vitamin A. Mint has 78% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Arugula has more Vitamin E than mint - arugula has 0.43mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than mint - arugula has 108.6ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin and niacin. Both mint and arugula contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Mint | Arugula | |
|---|---|---|
| Thiamin | 0.082 MG | 0.044 MG |
| Riboflavin | 0.266 MG | 0.086 MG |
| Niacin | 1.706 MG | 0.305 MG |
| Pantothenic acid | 0.338 MG | 0.437 MG |
| Vitamin B6 | 0.129 MG | 0.073 MG |
| Folate | 114 UG | 97 UG |
Minerals
calcium
Both arugula and mint are high in calcium. Mint has 52% more calcium than arugula - arugula has 160mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 248% more iron than arugula - arugula has 1.5mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both arugula and mint are high in potassium. Mint has 54% more potassium than arugula - arugula has 369mg 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 arugula per 100 grams, however, arugula contains more isorhamnetin, kaempferol and quercetin than mint per 100 grams.
| Mint | Arugula | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | ~ |
| isorhamnetin | ~ | 4.3 mg |
| kaempferol | ~ | 34.89 mg |
| Quercetin | ~ | 7.92 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than arugula per 100 grams.
| Mint | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.17 G |
| Total | 0.435 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both mint and arugula contain significant amounts of linoleic acid.
| Mint | Arugula | |
|---|---|---|
| linoleic acid | 0.069 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.069 G | 0.132 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 Arugula .
Mint g
()
|
Daily Values (%) |
Arugula 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 arugula or mint contain more calories in 100 grams?Arugula has 60% less calories than mint - arugula has 25 calories in 100g and mint has 70 calories.
Is arugula or mint better for protein?
Arugula and mint contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and mint has 3.8g of protein.
Does arugula or mint have more carbohydrates?
By weight, arugula has 80% fewer carbohydrates than mint - arugula has 3.7g of carbs for 100g and mint has 14.9g of carbohydrates.
Does arugula or mint contain more calcium?
Both arugula and mint are high in calcium. Mint has 50% more calcium than arugula - arugula has 160mg of calcium in 100 grams and mint has 243mg of calcium.
Does arugula or mint contain more iron?
Mint is an abundant source of iron and it has 250% more iron than arugula - arugula has 1.5mg of iron in 100 grams and mint has 5.1mg of iron.
Does arugula or mint contain more potassium?
Both arugula and mint are high in potassium. Mint has 50% more potassium than arugula - arugula has 369mg of potassium in 100 grams and mint has 569mg of potassium.