Oats vs. Mint
Nutrition comparison of Oats and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and mint:
- Both oats and mint are high in calcium, dietary fiber, iron and potassium.
- Mint is an excellent source of Vitamin A and Vitamin C.
- Oat has more thiamin and pantothenic acid, however, mint contains more folate.
- Oat is an excellent source of protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and mint has 82% less calories than oat - oat has 389 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to mint for protein. Oats has a macronutrient ratio of 17:67:16 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Mint | |
|---|---|---|
| Protein | 17% | 18% |
| Carbohydrates | 67% | 72% |
| Fat | 16% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and mint has 78% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both oats and mint are high in dietary fiber. Oat has 33% more dietary fiber than mint - oat has 10.6g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
Protein
protein
Oat is an excellent source of protein and it has 350% more protein than mint - oat has 16.9g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Oats and mint contain similar amounts of saturated fat - oat has 1.2g 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 more Vitamin C than oat - mint has 31.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Mint is an excellent source of Vitamin A and it has more Vitamin A than oat - mint has 212ug of Vitamin A per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, mint contains more folate. Both oats and mint contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oats | Mint | |
|---|---|---|
| Thiamin | 0.763 MG | 0.082 MG |
| Riboflavin | 0.139 MG | 0.266 MG |
| Niacin | 0.961 MG | 1.706 MG |
| Pantothenic acid | 1.349 MG | 0.338 MG |
| Vitamin B6 | 0.119 MG | 0.129 MG |
| Folate | 56 UG | 114 UG |
Minerals
calcium
Both oats and mint are high in calcium. Mint has 350% more calcium than oat - oat has 54mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both oats and mint are high in iron. Oat is very similar to oat for iron - oat has 4.7mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both oats and mint are high in potassium. Mint has 33% more potassium than oat - oat has 429mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Mint | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.435 G |
| Total | 0.111 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than mint per 100 grams.
| Oats | Mint | |
|---|---|---|
| linoleic acid | 2.424 G | 0.069 G |
| Total | 2.424 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 Oats or Mint .
Oats 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 oats or mint contain more calories in 100 grams?Oat is high in calories and mint has 80% less calories than oat - oat has 389 calories in 100g and mint has 70 calories.
Does oats or mint have more carbohydrates?
By weight, oat is high in carbohydrates and mint has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and mint has 14.9g of carbohydrates.
Does oats or mint contain more calcium?
Both oats and mint are high in calcium. Mint has 350% more calcium than oat - oat has 54mg of calcium in 100 grams and mint has 243mg of calcium.
Does oats or mint contain more iron?
Both oats and mint are high in iron. Oat is very similar to oat for iron - oat has 4.7mg of iron in 100 grams and mint has 5.1mg of iron.
Does oats or mint contain more potassium?
Both oats and mint are high in potassium. Mint has 30% more potassium than oat - oat has 429mg of potassium in 100 grams and mint has 569mg of potassium.