Mint vs. Leeks
Nutrition comparison of Mint and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and leeks:
- Both leeks and mint are high in calcium and iron.
- Mint has more riboflavin, niacin and pantothenic acid.
- Mint is an excellent source of Vitamin A, Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and mint contain similar amounts of calories - leek has 61 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is heavier in protein, lighter in carbs and heavier in fat compared to leeks per calorie. Mint has a macronutrient ratio of 18:72:10 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Leeks | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | 72% | 87% |
| Fat | 10% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and mint contain similar amounts of carbs - leek has 14.2g 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 344% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than leek - leek has 3.9g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 150% more protein than leek - leek has 1.5g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both leeks and mint are low in saturated fat - leek has 0.04g 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 165% more Vitamin C than leek - leek has 12mg 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 155% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Leek has more Vitamin E than mint - leek has 0.92mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Leek has more Vitamin K than mint - leek has 47ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin, niacin and pantothenic acid. Both mint and leeks contain significant amounts of thiamin, Vitamin B6 and folate.
| Mint | Leeks | |
|---|---|---|
| Thiamin | 0.082 MG | 0.06 MG |
| Riboflavin | 0.266 MG | 0.03 MG |
| Niacin | 1.706 MG | 0.4 MG |
| Pantothenic acid | 0.338 MG | 0.14 MG |
| Vitamin B6 | 0.129 MG | 0.233 MG |
| Folate | 114 UG | 64 UG |
Minerals
calcium
Both leeks and mint are high in calcium. Mint has 312% more calcium than leek - leek has 59mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both leeks and mint are high in iron. Mint has 142% more iron than leek - leek has 2.1mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Mint is an excellent source of potassium and it has 216% more potassium than leek - leek has 180mg 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 leek per 100 grams, however, leek contains more kaempferol and myricetin than mint per 100 grams.
| Mint | Leeks | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | ~ |
| kaempferol | ~ | 2.67 mg |
| myricetin | ~ | 0.22 mg |
| Quercetin | ~ | 0.09 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than leek per 100 grams.
| Mint | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.099 G |
| Total | 0.435 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both mint and leeks contain significant amounts of linoleic acid.
| Mint | Leeks | |
|---|---|---|
| linoleic acid | 0.069 G | 0.067 G |
| Total | 0.069 G | 0.067 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 Leeks .
Mint g
()
|
Daily Values (%) |
Leeks g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 leeks or mint contain more calories in 100 grams?Leeks and mint contain similar amounts of calories - leek has 61 calories in 100g and mint has 70 calories.
Does leeks or mint have more carbohydrates?
By weight, leeks and mint contain similar amounts of carbs - leek has 14.2g of carbs for 100g and mint has 14.9g of carbohydrates.
Does leeks or mint contain more calcium?
Both leeks and mint are high in calcium. Mint has 310% more calcium than leek - leek has 59mg of calcium in 100 grams and mint has 243mg of calcium.
Does leeks or mint contain more iron?
Both leeks and mint are high in iron. Mint has 140% more iron than leek - leek has 2.1mg of iron in 100 grams and mint has 5.1mg of iron.
Does leeks or mint contain more potassium?
Mint is a rich source of potassium and it has 220% more potassium than leek - leek has 180mg of potassium in 100 grams and mint has 569mg of potassium.