Mint vs. Broccoli
Nutrition comparison of Mint and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and broccoli:
- Both broccoli and mint are high in Vitamin C, calcium, dietary fiber and potassium.
- Broccoli has 51% less calories than mint.
- Broccoli has 55% less carbohydrates than mint.
- Broccoli is a great source of Vitamin K.
- Mint has more riboflavin and niacin.
- Mint is an excellent source of Vitamin A and iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 51% less calories than mint - broccoli has 34 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is lighter in protein, heavier in carbs and similar to broccoli for fat. Mint has a macronutrient ratio of 18:72:10 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Broccoli | |
|---|---|---|
| Protein | 18% | 27% |
| Carbohydrates | 72% | 64% |
| Fat | 10% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 55% less carbohydrates than mint - broccoli has 6.6g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both broccoli and mint are high in dietary fiber. Mint has 208% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Broccoli and mint contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both broccoli and mint are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both broccoli and mint are high in Vitamin C. Broccoli has 181% more Vitamin C than mint - broccoli has 89.2mg 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 584% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than mint - broccoli has 0.78mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than mint - broccoli has 101.6ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin and niacin. Both mint and broccoli contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Mint | Broccoli | |
|---|---|---|
| Thiamin | 0.082 MG | 0.071 MG |
| Riboflavin | 0.266 MG | 0.117 MG |
| Niacin | 1.706 MG | 0.639 MG |
| Pantothenic acid | 0.338 MG | 0.573 MG |
| Vitamin B6 | 0.129 MG | 0.175 MG |
| Folate | 114 UG | 63 UG |
Minerals
calcium
Both broccoli and mint are high in calcium. Mint has 417% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 596% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both broccoli and mint are high in potassium. Mint has 80% more potassium than broccoli - broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more kaempferol and quercetin than mint per 100 grams.
| Mint | Broccoli | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 3.26 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Mint | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.0215 G |
| Total | 0.435 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both mint and broccoli contain significant amounts of linoleic acid.
| Mint | Broccoli | |
|---|---|---|
| linoleic acid | 0.069 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.069 G | 0.055 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 Broccoli .
Mint g
()
|
Daily Values (%) |
Broccoli 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 broccoli or mint contain more calories in 100 grams?Broccoli has 50% less calories than mint - broccoli has 34 calories in 100g and mint has 70 calories.
Does broccoli or mint have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than mint - broccoli has 6.6g of carbs for 100g and mint has 14.9g of carbohydrates.
Does broccoli or mint contain more calcium?
Both broccoli and mint are high in calcium. Mint has 420% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and mint has 243mg of calcium.
Does broccoli or mint contain more iron?
Mint is an abundant source of iron and it has 600% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and mint has 5.1mg of iron.
Does broccoli or mint contain more potassium?
Both broccoli and mint are high in potassium. Mint has 80% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and mint has 569mg of potassium.