Mint vs. Nori
Nutrition comparison of Mint and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and nori:
- Both nori and mint are high in Vitamin A, Vitamin C, calcium and potassium.
- Mint is an excellent source of dietary fiber and iron.
- Nori has 66% less carbohydrates than mint.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori has 50% less calories than mint - nori has 35 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Mint has a macronutrient ratio of 18:72:10 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Nori | |
|---|---|---|
| Protein | 18% | 50% |
| Carbohydrates | 72% | 44% |
| Fat | 10% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 66% less carbohydrates than mint - nori has 5.1g 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 25 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Nori and mint contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Nori has 55% more protein than mint - nori has 5.8g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both nori and mint are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both nori and mint are high in Vitamin C. Nori has 23% more Vitamin C than mint - nori has 39mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both nori and mint are high in Vitamin A. Nori has 23% more Vitamin A than mint - nori has 260ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Nori has more Vitamin E than mint - nori has 1mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Nori and mint contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Both mint and nori contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mint | Nori | |
|---|---|---|
| Thiamin | 0.082 MG | 0.098 MG |
| Riboflavin | 0.266 MG | 0.446 MG |
| Niacin | 1.706 MG | 1.47 MG |
| Pantothenic acid | 0.338 MG | 0.521 MG |
| Vitamin B6 | 0.129 MG | 0.159 MG |
| Folate | 114 UG | 146 UG |
Minerals
calcium
Both nori and mint are high in calcium. Mint has 247% more calcium than nori - nori has 70mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 182% more iron than nori - nori has 1.8mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both nori and mint are high in potassium. Mint has 60% more potassium than nori - nori has 356mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than mint per 100 grams.
| Mint | Nori | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.435 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than nori per 100 grams.
| Mint | Nori | |
|---|---|---|
| linoleic acid | 0.069 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.069 G | 0.013 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 Nori .
Mint g
()
|
Daily Values (%) |
Nori 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 nori or mint contain more calories in 100 grams?Nori has 50% less calories than mint - nori has 35 calories in 100g and mint has 70 calories.
Is nori or mint better for protein?
Nori has 60% more protein than mint - nori has 5.8g of protein per 100 grams and mint has 3.8g of protein.
Does nori or mint have more carbohydrates?
By weight, nori has 70% fewer carbohydrates than mint - nori has 5.1g of carbs for 100g and mint has 14.9g of carbohydrates.
Does nori or mint contain more calcium?
Both nori and mint are high in calcium. Mint has 250% more calcium than nori - nori has 70mg of calcium in 100 grams and mint has 243mg of calcium.
Does nori or mint contain more iron?
Mint is an abundant source of iron and it has 180% more iron than nori - nori has 1.8mg of iron in 100 grams and mint has 5.1mg of iron.
Does nori or mint contain more potassium?
Both nori and mint are high in potassium. Mint has 60% more potassium than nori - nori has 356mg of potassium in 100 grams and mint has 569mg of potassium.