Mint vs. Iceberg Lettuce
Nutrition comparison of Mint and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and iceberg lettuce:
- Iceberg lettuce has 4 times less calories than mint.
- Iceberg lettuce has 4 times less carbohydrates than mint.
- Mint has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mint is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 4 times less calories than mint - iceberg lettuce has 14 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is lighter in protein, heavier in fat and similar to iceberg lettuce for carbs. Mint has a macronutrient ratio of 18:72:10 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Iceberg Lettuce | |
|---|---|---|
| Protein | 18% | 22% |
| Carbohydrates | 72% | 73% |
| Fat | 10% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 4 times less carbohydrates than mint - iceberg lettuce has 3g 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 567% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 317% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both iceberg lettuce and mint are low in saturated fat - iceberg lettuce has 0.02g 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 10 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg 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 748% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Iceberg lettuce and mint contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Iceberg lettuce has more Vitamin K than mint - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both mint and iceberg lettuce contain significant amounts of thiamin.
| Mint | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.082 MG | 0.041 MG |
| Riboflavin | 0.266 MG | 0.025 MG |
| Niacin | 1.706 MG | 0.123 MG |
| Pantothenic acid | 0.338 MG | 0.091 MG |
| Vitamin B6 | 0.129 MG | 0.042 MG |
| Folate | 114 UG | 29 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 12 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 11 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Mint is an excellent source of potassium and it has 304% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than mint per 100 grams.
| Mint | Iceberg Lettuce | |
|---|---|---|
| apigenin | 5.39 mg | 0.13 mg |
| luteolin | 12.66 mg | 0.03 mg |
| kaempferol | ~ | 0.15 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 1.42 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Mint | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.052 G |
| Total | 0.435 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than iceberg lettuce per 100 grams.
| Mint | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.069 G | 0.021 G |
| Total | 0.069 G | 0.021 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 Iceberg Lettuce .
Note: The specific food items compared are: Mint (Peppermint, fresh) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Mint g
()
|
Daily Values (%) |
Iceberg Lettuce 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 iceberg lettuce or mint contain more calories in 100 grams?Iceberg lettuce has 4 times less calories than mint - iceberg lettuce has 14 calories in 100g and mint has 70 calories.
Does iceberg lettuce or mint have more carbohydrates?
By weight, iceberg lettuce has 4 times fewer carbohydrates than mint - iceberg lettuce has 3g of carbs for 100g and mint has 14.9g of carbohydrates.
Does iceberg lettuce or mint contain more calcium?
Mint is a rich source of calcium and it has 12 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and mint has 243mg of calcium.
Does iceberg lettuce or mint contain more iron?
Mint is an abundant source of iron and it has 11 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and mint has 5.1mg of iron.
Does iceberg lettuce or mint contain more potassium?
Mint is a rich source of potassium and it has 300% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and mint has 569mg of potassium.