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  6. Oatmeal vs. Vanilla extract

Oatmeal vs. Vanilla extract — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and vanilla extract

  • The amount of iron, vitamin B1, vitamin B6, vitamin B3, manganese, folate, phosphorus, vitamin B2, selenium, and vitamin A in oatmeal is higher than in vanilla extract.
  • Oatmeal covers your daily need for iron, 73% more than vanilla extract.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Vanilla extract.

Infographic

Oatmeal vs Vanilla extract infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +627.3%
Contains more IronIron +4866.7%
Contains more ZincZinc +463.6%
Contains more PhosphorusPhosphorus +1183.3%
Contains more ManganeseManganese +142.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +142.6%
Contains less SodiumSodium -81.6%
~equal in Copper ~0.072mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oatmeal
Oatmeal
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2263.6%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B3Vitamin B3 +611.8%
Contains more Vitamin B5Vitamin B5 +805.7%
Contains more Vitamin B6Vitamin B6 +1015.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Vanilla extract DV% diff.
Iron 5.96mg 0.12mg 73%
Vitamin B1 0.26mg 0.011mg 21%
Vitamin B6 0.29mg 0.026mg 20%
Vitamin B3 3.025mg 0.425mg 16%
Manganese 0.558mg 0.23mg 14%
Vitamin A 130µg 0µg 14%
Folate 44µg 0µg 11%
Calories 68kcal 288kcal 11%
Phosphorus 77mg 6mg 10%
Selenium 5µg 0µg 9%
Vitamin B2 0.215mg 0.095mg 9%
Fiber 1.7g 0g 7%
Calcium 80mg 11mg 7%
Vitamin B5 0.317mg 0.035mg 6%
Zinc 0.62mg 0.11mg 5%
Protein 2.37g 0.06g 5%
Starch 10.37g 4%
Potassium 61mg 148mg 3%
Polyunsaturated fat 0.426g 0.004g 3%
Magnesium 26mg 12mg 3%
Fats 1.36g 0.06g 2%
Sodium 49mg 9mg 2%
Monounsaturated fat 0.391g 0.01g 1%
Copper 0.066mg 0.072mg 1%
Saturated fat 0.226g 0.01g 1%
Choline 4.7mg 1%
Net carbs 9.97g 12.65g N/A
Carbs 11.67g 12.65g 0%
Sugar 0.46g 12.65g N/A
Vitamin E 0.07mg 0mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +3850%
Contains more FatsFats +2166.7%
Contains more WaterWater +59.8%
Contains more OtherOther +5978.9%
~equal in Carbs ~12.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +3810%
Contains more Poly. FatPolyunsaturated fat +10550%
Contains less Sat. FatSaturated fat -95.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.