Mint vs. Kale
Nutrition comparison of Mint and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and kale:
- Both kale and mint are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Kale has 70% less carbohydrates than mint.
- Kale is an excellent source of Vitamin K.
- Mint is an excellent source of iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 50% less calories than mint - kale has 35 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Mint has a macronutrient ratio of 18:72:10 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Kale | |
|---|---|---|
| Protein | 18% | 27% |
| Carbohydrates | 72% | 41% |
| Fat | 10% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 70% less carbohydrates than mint - kale has 4.4g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both kale and mint are high in dietary fiber. Mint has 95% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Kale and mint contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Kale and mint contain similar amounts of protein - kale has 2.9g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both kale and mint are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both kale and mint are high in Vitamin C. Kale has 194% more Vitamin C than mint - kale has 93.4mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both kale and mint are high in Vitamin A. Kale has 14% more Vitamin A than mint - kale has 241ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than mint - kale has 0.66mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than mint - kale has 389.6ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Both mint and kale contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mint | Kale | |
|---|---|---|
| Thiamin | 0.082 MG | 0.113 MG |
| Riboflavin | 0.266 MG | 0.347 MG |
| Niacin | 1.706 MG | 1.18 MG |
| Pantothenic acid | 0.338 MG | 0.37 MG |
| Vitamin B6 | 0.129 MG | 0.147 MG |
| Folate | 114 UG | 62 UG |
Minerals
calcium
Both kale and mint are high in calcium. Kale has a little more calcium (5%) than mint by weight - kale has 254mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 218% more iron than kale - kale has 1.6mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both kale and mint are high in potassium. Mint has 64% more potassium than kale - kale has 348mg 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 kale per 100 grams, however, kale contains more isorhamnetin, kaempferol and quercetin than mint per 100 grams.
| Mint | Kale | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
| Quercetin | ~ | 22.58 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mint and kale contain significant amounts of alpha linoleic acid (ALA).
| Mint | Kale | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.378 G |
| Total | 0.435 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than mint per 100 grams.
| Mint | Kale | |
|---|---|---|
| linoleic acid | 0.069 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.069 G | 0.294 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 Kale .
Mint g
()
|
Daily Values (%) |
Kale 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 kale or mint contain more calories in 100 grams?Kale has 50% less calories than mint - kale has 35 calories in 100g and mint has 70 calories.
Does kale or mint have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than mint - kale has 4.4g of carbs for 100g and mint has 14.9g of carbohydrates.
Does kale or mint contain more calcium?
Both kale and mint are high in calcium. Kale has a little more calcium ( 10%) than mint by weight - kale has 254mg of calcium in 100 grams and mint has 243mg of calcium.
Does kale or mint contain more iron?
Mint is an abundant source of iron and it has 220% more iron than kale - kale has 1.6mg of iron in 100 grams and mint has 5.1mg of iron.
Does kale or mint contain more potassium?
Both kale and mint are high in potassium. Mint has 60% more potassium than kale - kale has 348mg of potassium in 100 grams and mint has 569mg of potassium.