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.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
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.
Blueberry g
()
|
Daily Values (%) |
Mint 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 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.