Mint vs. Russet Potato
Nutrition comparison of Mint and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and russet potato:
- Both russet potato and mint are high in potassium.
- Mint has more riboflavin and folate, however, russet potato contains more Vitamin B6.
- Mint is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber and iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and mint contain similar amounts of calories - russet potato has 79 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 russet potato per calorie. Mint has a macronutrient ratio of 18:72:10 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Russet Potato | |
|---|---|---|
| Protein | 18% | 10% |
| Carbohydrates | 72% | 89% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and mint contain similar amounts of carbs - russet potato has 18.1g 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 515% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Russet potato and mint contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 75% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both russet potato and mint are low in saturated fat - russet potato has 0.03g 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 458% more Vitamin C than russet potato - russet potato has 5.7mg 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 russet potato - mint has 212ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and mint contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Russet potato and mint contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both mint and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.
| Mint | Russet Potato | |
|---|---|---|
| Thiamin | 0.082 MG | 0.082 MG |
| Riboflavin | 0.266 MG | 0.033 MG |
| Niacin | 1.706 MG | 1.035 MG |
| Pantothenic acid | 0.338 MG | 0.301 MG |
| Vitamin B6 | 0.129 MG | 0.345 MG |
| Folate | 114 UG | 14 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 17 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 491% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both russet potato and mint are high in potassium. Mint has 36% more potassium than russet potato - russet potato has 417mg 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 russet potato per 100 grams.
| Mint | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.01 G |
| Total | 0.435 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than russet potato per 100 grams.
| Mint | Russet Potato | |
|---|---|---|
| linoleic acid | 0.069 G | 0.032 G |
| Total | 0.069 G | 0.032 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 Russet Potato .
Note: The specific food items compared are: Mint (Peppermint, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Mint g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| 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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or mint contain more calories in 100 grams?Russet potato and mint contain similar amounts of calories - russet potato has 79 calories in 100g and mint has 70 calories.
Does russet potato or mint have more carbohydrates?
By weight, russet potato and mint contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and mint has 14.9g of carbohydrates.
Does russet potato or mint contain more calcium?
Mint is a rich source of calcium and it has 17 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and mint has 243mg of calcium.
Does russet potato or mint contain more iron?
Mint is an abundant source of iron and it has 490% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and mint has 5.1mg of iron.
Does russet potato or mint contain more potassium?
Both russet potato and mint are high in potassium. Mint has 40% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and mint has 569mg of potassium.