Watermelon vs. Mint
Nutrition comparison of Watermelon and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and mint:
- Mint has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Mint is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
- Watermelon has 57% less calories than mint.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 57% less calories than mint - watermelon has 30 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and lighter in fat compared to mint per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Mint | |
|---|---|---|
| Protein | 7% | 18% |
| Carbohydrates | 88% | 72% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 49% less carbohydrates than mint - watermelon has 7.6g 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 19 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 515% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both watermelon and mint are low in saturated fat - watermelon 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 293% more Vitamin C than watermelon - watermelon has 8.1mg 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 657% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Watermelon and mint contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Watermelon and mint contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both watermelon and mint contain significant amounts of pantothenic acid.
| Watermelon | Mint | |
|---|---|---|
| Thiamin | 0.033 MG | 0.082 MG |
| Riboflavin | 0.021 MG | 0.266 MG |
| Niacin | 0.178 MG | 1.706 MG |
| Pantothenic acid | 0.221 MG | 0.338 MG |
| Vitamin B6 | 0.045 MG | 0.129 MG |
| Folate | 3 UG | 114 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 33 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 20 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Mint is an excellent source of potassium and it has 408% more potassium than watermelon - watermelon has 112mg 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 luteolin and apigenin than watermelon per 100 grams, however, watermelon contains more kaempferol than mint per 100 grams.
| Watermelon | Mint | |
|---|---|---|
| luteolin | 0.46 mg | 12.66 mg |
| kaempferol | 0.45 mg | ~ |
| apigenin | ~ | 5.39 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and mint contain significant amounts of linoleic acid.
| Watermelon | Mint | |
|---|---|---|
| linoleic acid | 0.05 G | 0.069 G |
| Total | 0.05 G | 0.069 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 Watermelon or Mint .
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Mint (Peppermint, fresh) .
Watermelon g
()
|
Daily Values (%) |
Mint 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 watermelon or mint contain more calories in 100 grams?Watermelon has 60% less calories than mint - watermelon has 30 calories in 100g and mint has 70 calories.
Does watermelon or mint have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than mint - watermelon has 7.6g of carbs for 100g and mint has 14.9g of carbohydrates.
Does watermelon or mint contain more calcium?
Mint is a rich source of calcium and it has 33 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and mint has 243mg of calcium.
Does watermelon or mint contain more iron?
Mint is an abundant source of iron and it has 20 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and mint has 5.1mg of iron.
Does watermelon or mint contain more potassium?
Mint is a rich source of potassium and it has 410% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and mint has 569mg of potassium.