Ginger vs. Mint
Nutrition comparison of Ginger and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and mint:
- Both ginger and mint are high in calcium, dietary fiber, iron and potassium.
- Ginger has more niacin and Vitamin B6, however, mint contains more folate.
- Ginger is a great source of protein.
- Mint has 9.5 times less saturated fat than ginger.
- Mint is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and mint has 79% less calories than ginger - ginger has 335 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, ginger is lighter in protein, heavier in carbs and similar to mint for fat. Ginger has a macronutrient ratio of 10:80:11 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Mint | |
|---|---|---|
| Protein | 10% | 18% |
| Carbohydrates | 80% | 72% |
| Fat | 11% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and mint has 79% less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both ginger and mint are high in dietary fiber. Ginger has 76% more dietary fiber than mint - ginger has 14.1g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Ginger is a great source of protein and it has 139% more protein than mint - ginger has 9g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Mint has 9.5 times less saturated fat than ginger - ginger has 2.6g 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 44 times more Vitamin C than ginger - ginger has 0.7mg 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 105 times more Vitamin A than ginger - ginger has 2ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin K
Ginger and mint contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Ginger has more niacin and Vitamin B6, however, mint contains more folate. Both ginger and mint contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Ginger | Mint | |
|---|---|---|
| Thiamin | 0.046 MG | 0.082 MG |
| Riboflavin | 0.17 MG | 0.266 MG |
| Niacin | 9.62 MG | 1.706 MG |
| Pantothenic acid | 0.477 MG | 0.338 MG |
| Vitamin B6 | 0.626 MG | 0.129 MG |
| Folate | 13 UG | 114 UG |
Minerals
calcium
Both ginger and mint are high in calcium. Mint has 113% more calcium than ginger - ginger has 114mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both ginger and mint are high in iron. Ginger has 290% more iron than mint - ginger has 19.8mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both ginger and mint are high in potassium. Ginger has 132% more potassium than mint - ginger has 1320mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ginger and mint contain significant amounts of alpha linoleic acid (ALA).
| Ginger | Mint | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.435 G |
| Total | 0.223 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than mint per 100 grams.
| Ginger | Mint | |
|---|---|---|
| linoleic acid | 0.706 G | 0.069 G |
| Total | 0.706 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 Ginger or Mint .
Ginger 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 ginger or mint contain more calories in 100 grams?Ginger is high in calories and mint has 80% less calories than ginger - ginger has 335 calories in 100g and mint has 70 calories.
Does ginger or mint have more carbohydrates?
By weight, ginger is high in carbohydrates and mint has 80% fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and mint has 14.9g of carbohydrates.
Does ginger or mint contain more calcium?
Both ginger and mint are high in calcium. Mint has 110% more calcium than ginger - ginger has 114mg of calcium in 100 grams and mint has 243mg of calcium.
Does ginger or mint contain more iron?
Both ginger and mint are high in iron. Ginger has 290% more iron than mint - ginger has 19.8mg of iron in 100 grams and mint has 5.1mg of iron.
Does ginger or mint contain more potassium?
Both ginger and mint are high in potassium. Ginger has 130% more potassium than mint - ginger has 1320mg of potassium in 100 grams and mint has 569mg of potassium.