Mint vs. Sweet Potatoes
Nutrition comparison of Mint and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and sweet potatoes:
- Both sweet potatoes and mint are high in Vitamin A, dietary fiber and potassium.
- Mint has more riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid.
- Mint is an excellent source of Vitamin C, calcium and iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and mint contain similar amounts of calories - sweet potato has 86 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 sweet potatoes per calorie. Mint has a macronutrient ratio of 18:72:10 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Sweet Potatoes | |
|---|---|---|
| Protein | 18% | 7% |
| Carbohydrates | 72% | 92% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and mint contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both sweet potatoes and mint are high in dietary fiber. Mint has 167% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 139% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both sweet potatoes and mint are low in saturated fat - sweet potato has 0.02g 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 12 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both sweet potatoes and mint are high in Vitamin A. Sweet potato has 234% more Vitamin A than mint - sweet potato has 709ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Sweet potatoes and mint contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Sweet potatoes and mint contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid. Both mint and sweet potatoes contain significant amounts of thiamin and Vitamin B6.
| Mint | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.082 MG | 0.078 MG |
| Riboflavin | 0.266 MG | 0.061 MG |
| Niacin | 1.706 MG | 0.557 MG |
| Pantothenic acid | 0.338 MG | 0.8 MG |
| Vitamin B6 | 0.129 MG | 0.209 MG |
| Folate | 114 UG | 11 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 710% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 733% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both sweet potatoes and mint are high in potassium. Mint has 69% more potassium than sweet potato - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| apigenin | 5.39 mg | 0.01 mg |
| luteolin | 12.66 mg | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 0.01 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Mint | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.001 G |
| Total | 0.435 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than sweet potato per 100 grams.
| Mint | Sweet Potatoes | |
|---|---|---|
| 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 Sweet Potatoes .
Note: The specific food items compared are: Mint (Peppermint, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Mint g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 sweet potatoes or mint contain more calories in 100 grams?Sweet potatoes and mint contain similar amounts of calories - sweet potato has 86 calories in 100g and mint has 70 calories.
Does sweet potatoes or mint have more carbohydrates?
By weight, sweet potatoes and mint contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and mint has 14.9g of carbohydrates.
Does sweet potatoes or mint contain more calcium?
Mint is a rich source of calcium and it has 710% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and mint has 243mg of calcium.
Does sweet potatoes or mint contain more iron?
Mint is an abundant source of iron and it has 730% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and mint has 5.1mg of iron.
Does sweet potatoes or mint contain more potassium?
Both sweet potatoes and mint are high in potassium. Mint has 70% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and mint has 569mg of potassium.