Kiwi vs. Mint
Nutrition comparison of Kiwi and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and mint:
- Both kiwi and mint are high in Vitamin C, dietary fiber and potassium.
- Mint has more thiamin, riboflavin, niacin and folate.
- Mint is an excellent source of Vitamin A, calcium and iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and mint contain similar amounts of calories - kiwi has 61 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to mint for fat. Kiwi has a macronutrient ratio of 7:87:7 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Mint | |
|---|---|---|
| Protein | 7% | 18% |
| Carbohydrates | 87% | 72% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and mint contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both kiwi and mint are high in dietary fiber. Mint has 167% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 229% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both kiwi and mint are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both kiwi and mint are high in Vitamin C. Kiwi has 192% more Vitamin C than mint - kiwi has 92.7mg 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 52 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Kiwi has more Vitamin E than mint - kiwi has 1.5mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than mint - kiwi has 40.3ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more thiamin, riboflavin, niacin and folate. Both kiwi and mint contain significant amounts of pantothenic acid and Vitamin B6.
| Kiwi | Mint | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.025 MG | 0.266 MG |
| Niacin | 0.341 MG | 1.706 MG |
| Pantothenic acid | 0.183 MG | 0.338 MG |
| Vitamin B6 | 0.063 MG | 0.129 MG |
| Folate | 25 UG | 114 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 615% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 15 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both kiwi and mint are high in potassium. Mint has 82% more potassium than kiwi - kiwi has 312mg 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 kiwi per 100 grams, however, kiwi contains more kaempferol than mint per 100 grams.
| Kiwi | Mint | |
|---|---|---|
| luteolin | 0.74 mg | 12.66 mg |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 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 kiwi per 100 grams.
| Kiwi | Mint | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.435 G |
| Total | 0.042 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than mint per 100 grams.
| Kiwi | Mint | |
|---|---|---|
| linoleic acid | 0.246 G | 0.069 G |
| Total | 0.246 G | 0.069 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 Kiwi or Mint .
Kiwi 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 kiwi or mint contain more calories in 100 grams?Kiwi and mint contain similar amounts of calories - kiwi has 61 calories in 100g and mint has 70 calories.
Does kiwi or mint have more carbohydrates?
By weight, kiwi and mint contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and mint has 14.9g of carbohydrates.
Does kiwi or mint contain more calcium?
Mint is a rich source of calcium and it has 620% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and mint has 243mg of calcium.
Does kiwi or mint contain more iron?
Mint is an abundant source of iron and it has 15 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and mint has 5.1mg of iron.
Does kiwi or mint contain more potassium?
Both kiwi and mint are high in potassium. Mint has 80% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and mint has 569mg of potassium.