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Spearmint vs. Vanilla extract — In-Depth Nutrition Comparison

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A recap on the differences between spearmint and vanilla extract

  • Vanilla extract has less iron, vitamin A, manganese, fiber, folate, calcium, copper, vitamin C, magnesium, and vitamin B6.
  • Spearmint covers your daily iron needs 147% more than vanilla extract.

Food varieties used in this article are Spearmint, fresh and Vanilla extract.

Infographic

Spearmint 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
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 +425%
Contains more CalciumCalcium +1709.1%
Contains more PotassiumPotassium +209.5%
Contains more IronIron +9791.7%
Contains more CopperCopper +233.3%
Contains more ZincZinc +890.9%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +386.1%
Contains less SodiumSodium -70%
~equal in Selenium ~0µg

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.
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 44% 68% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +84.2%
Contains more Vitamin B3Vitamin B3 +123.1%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +507.7%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spearmint Vanilla extract DV% diff.
Iron 11.87mg 0.12mg 147%
Manganese 1.118mg 0.23mg 39%
Fiber 6.8g 0g 27%
Folate 105µg 0µg 26%
Vitamin A 203µg 0µg 23%
Calcium 199mg 11mg 19%
Copper 0.24mg 0.072mg 19%
Vitamin C 13.3mg 0mg 15%
Calories 44kcal 288kcal 12%
Magnesium 63mg 12mg 12%
Vitamin B6 0.158mg 0.026mg 10%
Potassium 458mg 148mg 9%
Zinc 1.09mg 0.11mg 9%
Phosphorus 60mg 6mg 8%
Vitamin B2 0.175mg 0.095mg 6%
Protein 3.29g 0.06g 6%
Vitamin B1 0.078mg 0.011mg 6%
Vitamin B5 0.25mg 0.035mg 4%
Polyunsaturated fat 0.394g 0.004g 3%
Vitamin B3 0.948mg 0.425mg 3%
Fats 0.73g 0.06g 1%
Saturated fat 0.191g 0.01g 1%
Sodium 30mg 9mg 1%
Carbs 8.41g 12.65g 1%
Net carbs 1.61g 12.65g N/A
Sugar 12.65g N/A
Monounsaturated fat 0.025g 0.01g 0%
Tryptophan 0.05mg 0%
Threonine 0.135mg 0%
Isoleucine 0.135mg 0%
Leucine 0.247mg 0%
Lysine 0.141mg 0%
Methionine 0.046mg 0%
Phenylalanine 0.168mg 0%
Valine 0.164mg 0%
Histidine 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 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 +5383.3%
Contains more FatsFats +1116.7%
Contains more WaterWater +62.7%
Contains more CarbsCarbs +50.4%
Contains more OtherOther +1615.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 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 +150%
Contains more Poly. FatPolyunsaturated fat +9750%
Contains less Sat. FatSaturated fat -94.8%

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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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.