Mint vs. Onion
Nutrition comparison of Mint and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and onion:
- Mint has more riboflavin, niacin, pantothenic acid and folate.
- Mint is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion has 43% less calories than mint - onion has 40 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is heavier in protein, lighter in carbs and heavier in fat compared to onion per calorie. Mint has a macronutrient ratio of 18:72:10 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Onion | |
|---|---|---|
| Protein | 18% | 10% |
| Carbohydrates | 72% | 88% |
| Fat | 10% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and mint contain similar amounts of carbs - onion has 9.3g 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 371% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than onion - onion has 4.2g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 241% more protein than onion - onion has 1.1g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both onion and mint are low in saturated fat - onion 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 330% more Vitamin C than onion - onion has 7.4mg 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 more Vitamin A than onion - mint has 212ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and mint contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Onion and mint contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin, niacin, pantothenic acid and folate. Both mint and onion contain significant amounts of thiamin and Vitamin B6.
| Mint | Onion | |
|---|---|---|
| Thiamin | 0.082 MG | 0.046 MG |
| Riboflavin | 0.266 MG | 0.027 MG |
| Niacin | 1.706 MG | 0.116 MG |
| Pantothenic acid | 0.338 MG | 0.123 MG |
| Vitamin B6 | 0.129 MG | 0.12 MG |
| Folate | 114 UG | 19 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 957% more calcium than onion - onion has 23mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 23 times more iron than onion - onion has 0.21mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Mint is an excellent source of potassium and it has 290% more potassium than onion - onion has 146mg 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 onion per 100 grams, however, onion contains more isorhamnetin, kaempferol and quercetin than mint per 100 grams.
| Mint | Onion | |
|---|---|---|
| apigenin | 5.39 mg | 0.01 mg |
| luteolin | 12.66 mg | 0.02 mg |
| isorhamnetin | ~ | 5.01 mg |
| kaempferol | ~ | 0.65 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 20.3 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than onion per 100 grams.
| Mint | Onion | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.004 G |
| Total | 0.435 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than onion per 100 grams.
| Mint | Onion | |
|---|---|---|
| linoleic acid | 0.069 G | 0.013 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 Onion .
Mint g
()
|
Daily Values (%) |
Onion 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 onion or mint contain more calories in 100 grams?Onion has 40% less calories than mint - onion has 40 calories in 100g and mint has 70 calories.
Does onion or mint have more carbohydrates?
By weight, onion and mint contain similar amounts of carbs - onion has 9.3g of carbs for 100g and mint has 14.9g of carbohydrates.
Does onion or mint contain more calcium?
Mint is a rich source of calcium and it has 960% more calcium than onion - onion has 23mg of calcium in 100 grams and mint has 243mg of calcium.
Does onion or mint contain more iron?
Mint is an abundant source of iron and it has 23 times more iron than onion - onion has 0.21mg of iron in 100 grams and mint has 5.1mg of iron.
Does onion or mint contain more potassium?
Mint is a rich source of potassium and it has 290% more potassium than onion - onion has 146mg of potassium in 100 grams and mint has 569mg of potassium.