Cherries vs. Mint
Nutrition comparison of Cherries and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and mint:
- Both cherries and mint are high in dietary fiber and potassium.
- Mint has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Mint is an excellent source of Vitamin A, Vitamin C, calcium and iron.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cherries and mint contain similar amounts of calories - cherry has 63 calories per 100 grams and mint has 70 calories.
| Cherries | Mint | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 91% | ~ |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cherries and mint contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both cherries and mint are high in dietary fiber. Mint has 281% more dietary fiber than cherry - cherry has 2.1g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than cherry - cherry has 12.8g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 254% more protein than cherry - cherry has 1.1g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both cherries and mint are low in saturated fat - cherry 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 354% more Vitamin C than cherry - cherry has 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 69 times more Vitamin A than cherry - cherry has 3ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Cherries and mint contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Cherries and mint contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cherries and mint contain significant amounts of pantothenic acid.
| Cherries | Mint | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.033 MG | 0.266 MG |
| Niacin | 0.154 MG | 1.706 MG |
| Pantothenic acid | 0.199 MG | 0.338 MG |
| Vitamin B6 | 0.049 MG | 0.129 MG |
| Folate | 4 UG | 114 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 17 times more calcium than cherry - cherry has 13mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 13 times more iron than cherry - cherry has 0.36mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both cherries and mint are high in potassium. Mint has 156% more potassium than cherry - cherry has 222mg 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, cherry has more kaempferol and quercetin than mint per 100 grams, however, mint contains more apigenin and luteolin than cherry per 100 grams.
| Cherries | Mint | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | ~ |
| apigenin | ~ | 5.39 mg |
| luteolin | ~ | 12.66 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than cherry per 100 grams.
| Cherries | Mint | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.435 G |
| Total | 0.026 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than cherry per 100 grams.
| Cherries | Mint | |
|---|---|---|
| linoleic acid | 0.027 G | 0.069 G |
| Total | 0.027 G | 0.069 G |
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.
Cherries 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 cherries or mint contain more calories in 100 grams?Cherries and mint contain similar amounts of calories - cherry has 63 calories in 100g and mint has 70 calories.
Does cherries or mint have more carbohydrates?
By weight, cherries and mint contain similar amounts of carbs - cherry has 16g of carbs for 100g and mint has 14.9g of carbohydrates.
Does cherries or mint contain more calcium?
Mint is a rich source of calcium and it has 17 times more calcium than cherry - cherry has 13mg of calcium in 100 grams and mint has 243mg of calcium.
Does cherries or mint contain more iron?
Mint is an abundant source of iron and it has 13 times more iron than cherry - cherry has 0.36mg of iron in 100 grams and mint has 5.1mg of iron.
Does cherries or mint contain more potassium?
Both cherries and mint are high in potassium. Mint has 160% more potassium than cherry - cherry has 222mg of potassium in 100 grams and mint has 569mg of potassium.