Dates vs. Mint
Nutrition comparison of Dates and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and mint:
- Both dates and mint are high in calcium, dietary fiber and potassium.
- Mint has more riboflavin and folate, however, date contains more pantothenic acid.
- Mint is an excellent source of Vitamin A, Vitamin C and iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and mint has 75% less calories than date - date has 277 calories per 100 grams and mint has 70 calories.
| Dates | Mint | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 98% | ~ |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and mint has 80% less carbohydrates than date - date has 75g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both dates and mint are high in dietary fiber. Mint has 19% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Date is high in sugar and mint has less sugar than date - date has 66.5g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 107% more protein than date - date has 1.8g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both mint and dates are low in saturated fat - mint has 0.25g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Mint is an excellent source of Vitamin C and it has more Vitamin C than date - mint has 31.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Mint is an excellent source of Vitamin A and it has 29 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin K
Dates and mint contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin and folate, however, date contains more pantothenic acid. Both dates and mint contain significant amounts of thiamin, niacin and Vitamin B6.
| Dates | Mint | |
|---|---|---|
| Thiamin | 0.05 MG | 0.082 MG |
| Riboflavin | 0.06 MG | 0.266 MG |
| Niacin | 1.61 MG | 1.706 MG |
| Pantothenic acid | 0.805 MG | 0.338 MG |
| Vitamin B6 | 0.249 MG | 0.129 MG |
| Folate | 15 UG | 114 UG |
Minerals
calcium
Both dates and mint are high in calcium. Mint has 280% more calcium than date - date has 64mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 464% more iron than date - date has 0.9mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both dates and mint are high in potassium. Date has 22% more potassium than mint - date has 696mg of potassium per 100 grams and mint has 569mg of potassium.
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.
Dates 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 dates or mint contain more calories in 100 grams?Date is high in calories and mint has 80% less calories than date - date has 277 calories in 100g and mint has 70 calories.
Does dates or mint have more carbohydrates?
By weight, date is high in carbohydrates and mint has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and mint has 14.9g of carbohydrates.
Does dates or mint contain more calcium?
Both dates and mint are high in calcium. Mint has 280% more calcium than date - date has 64mg of calcium in 100 grams and mint has 243mg of calcium.
Does dates or mint contain more iron?
Mint is an abundant source of iron and it has 460% more iron than date - date has 0.9mg of iron in 100 grams and mint has 5.1mg of iron.
Does dates or mint contain more potassium?
Both dates and mint are high in potassium. Date has 20% more potassium than mint - date has 696mg of potassium in 100 grams and mint has 569mg of potassium.