Mint vs. Scallion
Nutrition comparison of Mint and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and scallion:
- Both scallion and mint are high in Vitamin C, calcium, dietary fiber and potassium.
- Mint has more riboflavin, niacin and pantothenic acid.
- Mint is an excellent source of Vitamin A and iron.
- Scallion has 51% less carbohydrates than mint.
- Scallion has 54% less calories than mint.
- Scallion is an excellent source of Vitamin K.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Scallion has 54% less calories than mint - scallion has 32 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is lighter in carbs, heavier in fat and similar to scallion for protein. Mint has a macronutrient ratio of 18:72:10 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Scallion | |
|---|---|---|
| Protein | 18% | 19% |
| Carbohydrates | 72% | 76% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Scallion has 51% less carbohydrates than mint - scallion has 7.3g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both scallion and mint are high in dietary fiber. Mint has 208% more dietary fiber than scallion - scallion has 2.6g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than scallion - scallion has 2.3g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 105% more protein than scallion - scallion has 1.8g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both scallion and mint are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both scallion and mint are high in Vitamin C. Mint has 69% more Vitamin C than scallion - scallion has 18.8mg 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 324% more Vitamin A than scallion - scallion has 50ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Scallion has more Vitamin E than mint - scallion has 0.55mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Scallion is an excellent source of Vitamin K and it has more Vitamin K than mint - scallion has 207ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin, niacin and pantothenic acid. Both mint and scallion contain significant amounts of thiamin, Vitamin B6 and folate.
| Mint | Scallion | |
|---|---|---|
| Thiamin | 0.082 MG | 0.055 MG |
| Riboflavin | 0.266 MG | 0.08 MG |
| Niacin | 1.706 MG | 0.525 MG |
| Pantothenic acid | 0.338 MG | 0.075 MG |
| Vitamin B6 | 0.129 MG | 0.061 MG |
| Folate | 114 UG | 64 UG |
Minerals
calcium
Both scallion and mint are high in calcium. Mint has 238% more calcium than scallion - scallion has 72mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 243% more iron than scallion - scallion has 1.5mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both scallion and mint are high in potassium. Mint has 106% more potassium than scallion - scallion has 276mg 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 scallion per 100 grams, however, scallion contains more kaempferol and quercetin than mint per 100 grams.
| Mint | Scallion | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | ~ |
| kaempferol | ~ | 1.36 mg |
| Quercetin | ~ | 10.68 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Mint | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.004 G |
| Total | 0.435 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both mint and scallion contain significant amounts of linoleic acid.
| Mint | Scallion | |
|---|---|---|
| linoleic acid | 0.069 G | 0.07 G |
| Total | 0.069 G | 0.07 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 Scallion .
Mint g
()
|
Daily Values (%) |
Scallion 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 scallion or mint contain more calories in 100 grams?Scallion has 50% less calories than mint - scallion has 32 calories in 100g and mint has 70 calories.
Does scallion or mint have more carbohydrates?
By weight, scallion has 50% fewer carbohydrates than mint - scallion has 7.3g of carbs for 100g and mint has 14.9g of carbohydrates.
Does scallion or mint contain more calcium?
Both scallion and mint are high in calcium. Mint has 240% more calcium than scallion - scallion has 72mg of calcium in 100 grams and mint has 243mg of calcium.
Does scallion or mint contain more iron?
Mint is an abundant source of iron and it has 240% more iron than scallion - scallion has 1.5mg of iron in 100 grams and mint has 5.1mg of iron.
Does scallion or mint contain more potassium?
Both scallion and mint are high in potassium. Mint has 110% more potassium than scallion - scallion has 276mg of potassium in 100 grams and mint has 569mg of potassium.