Blueberry vs. Mint

Nutrition comparison of Blueberry and Mint


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus mint (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blueberry and mint:

  • Both blueberry and mint are high in dietary fiber.
  • Mint has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Mint is an excellent source of Vitamin A, Vitamin C, calcium, iron and potassium.
Detailed nutritional comparison of blueberry and mint 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: Blueberry (Blueberries, raw) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Mint src

Calories and Carbs

calories

Blueberry and mint contain similar amounts of calories - blueberry has 57 calories per 100 grams and mint has 70 calories.

Blueberry Mint
Protein 5% ~
Carbohydrates 91% ~
Fat 5% ~
Alcohol ~ ~

carbohydrates

Blueberry and mint contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and mint has 14.9g of carbohydrates.

dietary fiber

Both blueberry and mint are high in dietary fiber. Mint has 233% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and mint has 8g of dietary fiber.

sugar

Mint has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and mint does not contain significant amounts.

Protein

protein

Mint has 407% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and mint has 3.8g of protein.

Fat

saturated fat

Both blueberry and mint are low in saturated fat - blueberry has 0.03g 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 228% more Vitamin C than blueberry - blueberry has 9.7mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.

Vitamin A

Mint is an excellent source of Vitamin A and it has 69 times more Vitamin A than blueberry - blueberry has 3ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.

Vitamin E

Blueberry has more Vitamin E than mint - blueberry has 0.57mg of Vitamin E per 100 grams and mint does not contain significant amounts.

Vitamin K

Blueberry has more Vitamin K than mint - blueberry has 19.3ug of Vitamin K per 100 grams and mint does not contain significant amounts.

The B Vitamins

Mint has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Blueberry Mint
Thiamin 0.037 MG 0.082 MG
Riboflavin 0.041 MG 0.266 MG
Niacin 0.418 MG 1.706 MG
Pantothenic acid 0.124 MG 0.338 MG
Vitamin B6 0.052 MG 0.129 MG
Folate 6 UG 114 UG

Minerals

calcium

Mint is an excellent source of calcium and it has 39 times more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and mint has 243mg of calcium.

iron

Mint is an excellent source of iron and it has 17 times more iron than blueberry - blueberry has 0.28mg of iron per 100 grams and mint has 5.1mg of iron.

potassium

Mint is an excellent source of potassium and it has 639% more potassium than blueberry - blueberry has 77mg 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 luteolin and apigenin than blueberry per 100 grams, however, blueberry contains more kaempferol, myricetin and quercetin than mint per 100 grams.

Blueberry Mint
luteolin 0.2 mg 12.66 mg
kaempferol 1.66 mg ~
myricetin 1.3 mg ~
Quercetin 7.67 mg ~
apigenin ~ 5.39 mg

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than blueberry per 100 grams.

Blueberry Mint
alpha linoleic acid 0.058 G 0.435 G
Total 0.058 G 0.435 G

omega 6s

Comparing omega-6 fatty acids, both blueberry and mint contain significant amounts of linoleic acid.

Blueberry Mint
linoleic acid 0.088 G 0.069 G
Total 0.088 G 0.069 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: Blueberry (Blueberries, raw) and Mint (Peppermint, fresh) .

Blueberry 148g

( cup )
Daily Values (%)

Mint 0g

( leaf )
84KCAL 4%
>999% calories
21G 9%
>999% carbohydrates
3.6G 14%
>999% dietary fiber
15G >999% sugar
0.49G 1%
>999% total fat
0.04G 0.2%
>999% saturated fat
0.07G >999% monounsaturated fat 0G
0.22G >999% polyunsaturated fat 0G
1.5MG 0.1%
>999% sodium
Vitamins and Minerals
4.4UG 1%
>999% Vitamin A
14MG 19%
>999% Vitamin C
8.9MG 1%
>999% calcium
0.41MG 2%
>999% iron
8.9MG 3%
>999% magnesium
114MG 5%
>999% potassium
0.05MG 5%
>999% thiamin (Vit B1)
0.06MG 6%
>999% riboflavin (Vit B2)
0.62MG 4%
>999% niacin (Vit B3)
0.08MG 6%
>999% Vitamin B6
0.18MG 4%
>999% pantothenic acid (Vit B5)
8.9UG 2%
>999% folate (Vit B9)
0.84MG 6%
>999% Vitamin E
29UG 32%
>999% Vitamin K
1.1G 2%
>999% protein
8.9MG 2%
>999% choline
0.08MG 7%
>999% copper
0.5MG 28%
>999% manganese
18MG 3%
>999% phosphorus
0.15UG 0.3%
>999% selenium
0.24MG 3%
>999% zinc
125G >999% Water 0.04G
0.04G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does blueberry or mint contain more calories in 100 grams?
Blueberry and mint contain similar amounts of calories - blueberry has 57 calories in 100g and mint has 70 calories.

Does blueberry or mint have more carbohydrates?
By weight, blueberry and mint contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and mint has 14.9g of carbohydrates.

Does blueberry or mint contain more calcium?
Mint is a rich source of calcium and it has 39 times more calcium than blueberry - blueberry has 6mg of calcium in 100 grams and mint has 243mg of calcium.

Does blueberry or mint contain more iron?
Mint is an abundant source of iron and it has 17 times more iron than blueberry - blueberry has 0.28mg of iron in 100 grams and mint has 5.1mg of iron.

Does blueberry or mint contain more potassium?
Mint is a rich source of potassium and it has 640% more potassium than blueberry - blueberry has 77mg of potassium in 100 grams and mint has 569mg of potassium.

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