Mint vs. Watercress
Nutrition comparison of Mint and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and watercress:
- Both watercress and mint are high in Vitamin A, Vitamin C, calcium and potassium.
- Mint has more riboflavin, niacin and folate.
- Mint is an excellent source of dietary fiber and iron.
- Watercress has 10.5 times less carbohydrates than mint.
- Watercress has 5.3 times less calories than mint.
- Watercress is an excellent source of Vitamin K.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 5.3 times less calories than mint - watercress has 11 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 watercress per calorie. Mint has a macronutrient ratio of 18:72:10 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Watercress | |
|---|---|---|
| Protein | 18% | 60% |
| Carbohydrates | 72% | 34% |
| Fat | 10% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 10.5 times less carbohydrates than mint - watercress has 1.3g 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 15 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Watercress and mint contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Watercress and mint contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both watercress and mint are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both watercress and mint are high in Vitamin C. Watercress has 35% more Vitamin C than mint - watercress has 43mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both watercress and mint are high in Vitamin A. Mint has 33% more Vitamin A than watercress - watercress has 160ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Watercress has more Vitamin E than mint - watercress has 1mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than mint - watercress has 250ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin, niacin and folate. Both mint and watercress contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Mint | Watercress | |
|---|---|---|
| Thiamin | 0.082 MG | 0.09 MG |
| Riboflavin | 0.266 MG | 0.12 MG |
| Niacin | 1.706 MG | 0.2 MG |
| Pantothenic acid | 0.338 MG | 0.31 MG |
| Vitamin B6 | 0.129 MG | 0.129 MG |
| Folate | 114 UG | 9 UG |
Minerals
calcium
Both watercress and mint are high in calcium. Mint has 103% more calcium than watercress - watercress has 120mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 24 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both watercress and mint are high in potassium. Mint has 72% more potassium than watercress - watercress has 330mg 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 watercress per 100 grams, however, watercress contains more kaempferol and quercetin than mint per 100 grams.
| Mint | Watercress | |
|---|---|---|
| apigenin | 5.39 mg | 0.01 mg |
| luteolin | 12.66 mg | 0.02 mg |
| kaempferol | ~ | 23.03 mg |
| myricetin | ~ | 0.2 mg |
| Quercetin | ~ | 29.99 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Mint | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.023 G |
| Total | 0.435 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than watercress per 100 grams.
| Mint | Watercress | |
|---|---|---|
| linoleic acid | 0.069 G | 0.012 G |
| Total | 0.069 G | 0.012 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 Watercress .
Note: The specific food items compared are: Mint (Peppermint, fresh) and Watercress (Watercress, raw) .
Mint g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 watercress or mint contain more calories in 100 grams?Watercress has 5.3 times less calories than mint - watercress has 11 calories in 100g and mint has 70 calories.
Is watercress or mint better for protein?
Watercress and mint contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and mint has 3.8g of protein.
Does watercress or mint have more carbohydrates?
By weight, watercress has 10.5 times fewer carbohydrates than mint - watercress has 1.3g of carbs for 100g and mint has 14.9g of carbohydrates.
Does watercress or mint contain more calcium?
Both watercress and mint are high in calcium. Mint has 100% more calcium than watercress - watercress has 120mg of calcium in 100 grams and mint has 243mg of calcium.
Does watercress or mint contain more iron?
Mint is an abundant source of iron and it has 24 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and mint has 5.1mg of iron.
Does watercress or mint contain more potassium?
Both watercress and mint are high in potassium. Mint has 70% more potassium than watercress - watercress has 330mg of potassium in 100 grams and mint has 569mg of potassium.