Mint vs. Nutmeg
Nutrition comparison of Mint and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and nutmeg:
- Both nutmeg and mint are high in calcium, dietary fiber, iron and potassium.
- Mint is an excellent source of Vitamin A and Vitamin C.
- Nutmeg has more thiamin, however, mint contains more riboflavin and pantothenic acid.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutmeg is high in calories and mint has 87% less calories than nutmeg - nutmeg has 525 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Mint has a macronutrient ratio of 18:72:10 and for nutmeg, 4:36:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Nutmeg | |
|---|---|---|
| Protein | 18% | 4% |
| Carbohydrates | 72% | 36% |
| Fat | 10% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and mint has 70% less carbohydrates than nutmeg - nutmeg has 49.3g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both nutmeg and mint are high in dietary fiber. Nutmeg has 160% more dietary fiber than mint - nutmeg has 20.8g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than nutmeg - nutmeg has 3g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Nutmeg has 56% more protein than mint - nutmeg has 5.8g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and mint has 99% less saturated fat than nutmeg - nutmeg has 25.9g 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 960% more Vitamin C than nutmeg - nutmeg has 3mg 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 41 times more Vitamin A than nutmeg - nutmeg has 5ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
The B Vitamins
Nutmeg has more thiamin, however, mint contains more riboflavin and pantothenic acid. Both mint and nutmeg contain significant amounts of niacin, Vitamin B6 and folate.
| Mint | Nutmeg | |
|---|---|---|
| Thiamin | 0.082 MG | 0.346 MG |
| Riboflavin | 0.266 MG | 0.057 MG |
| Niacin | 1.706 MG | 1.299 MG |
| Pantothenic acid | 0.338 MG | ~ |
| Vitamin B6 | 0.129 MG | 0.16 MG |
| Folate | 114 UG | 76 UG |
Minerals
calcium
Both nutmeg and mint are high in calcium. Mint has 32% more calcium than nutmeg - nutmeg has 184mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both nutmeg and mint are high in iron. Mint has 67% more iron than nutmeg - nutmeg has 3mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both nutmeg and mint are high in potassium. Mint has 63% more potassium than nutmeg - nutmeg has 350mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, nutmeg has more linoleic acid than mint per 100 grams.
| Mint | Nutmeg | |
|---|---|---|
| linoleic acid | 0.069 G | 0.35 G |
| Total | 0.069 G | 0.35 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 Nutmeg .
Mint g
()
|
Daily Values (%) |
Nutmeg 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 nutmeg or mint contain more calories in 100 grams?Nutmeg is high in calories and mint has 90% less calories than nutmeg - nutmeg has 525 calories in 100g and mint has 70 calories.
Does nutmeg or mint have more carbohydrates?
By weight, nutmeg is high in carbohydrates and mint has 70% fewer carbohydrates than nutmeg - nutmeg has 49.3g of carbs for 100g and mint has 14.9g of carbohydrates.
Does nutmeg or mint contain more calcium?
Both nutmeg and mint are high in calcium. Mint has 30% more calcium than nutmeg - nutmeg has 184mg of calcium in 100 grams and mint has 243mg of calcium.
Does nutmeg or mint contain more iron?
Both nutmeg and mint are high in iron. Mint has 70% more iron than nutmeg - nutmeg has 3mg of iron in 100 grams and mint has 5.1mg of iron.
Does nutmeg or mint contain more potassium?
Both nutmeg and mint are high in potassium. Mint has 60% more potassium than nutmeg - nutmeg has 350mg of potassium in 100 grams and mint has 569mg of potassium.