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Spearmint vs. Vanilla extract — In-Depth Nutrition Comparison

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A recap on differences between Spearmint and Vanilla extract

  • Vanilla extract has less Iron, Manganese, Fiber, Folate, Vitamin A RAE, 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.
Contains more Calcium +1709.1%
Contains more Iron +9791.7%
Contains more Magnesium +425%
Contains more Phosphorus +900%
Contains more Potassium +209.5%
Contains more Zinc +890.9%
Contains more Copper +233.3%
Contains more Manganese +386.1%
Contains less Sodium -70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 446% 45% 26% 41% 4% 30% 80% 146% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 5% 9% 3% 14% 2% 3% 24% 30% 0%
Contains more Calcium +1709.1%
Contains more Iron +9791.7%
Contains more Magnesium +425%
Contains more Phosphorus +900%
Contains more Potassium +209.5%
Contains more Zinc +890.9%
Contains more Copper +233.3%
Contains more Manganese +386.1%
Contains less Sodium -70%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +84.2%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B5 +614.3%
Contains more Vitamin B6 +507.7%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 244% 0% 0% 45% 20% 41% 18% 15% 37% 79% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 3% 22% 8% 3% 6% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +84.2%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B5 +614.3%
Contains more Vitamin B6 +507.7%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +5383.3%
Contains more Fats +1116.7%
Contains more Water +62.7%
Contains more Carbs +50.4%
Contains more Other +1615.3%
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 Protein +5383.3%
Contains more Fats +1116.7%
Contains more Water +62.7%
Contains more Carbs +50.4%
Contains more Other +1615.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +9750%
Contains less Saturated Fat -94.8%
31% 4% 65%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.394 g
42% 42% 17%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +9750%
Contains less Saturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spearmint Vanilla extract
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Spearmint Vanilla extract Opinion
Net carbs 1.61g 12.65g Vanilla extract
Protein 3.29g 0.06g Spearmint
Fats 0.73g 0.06g Spearmint
Carbs 8.41g 12.65g Vanilla extract
Calories 44kcal 288kcal Vanilla extract
Sugar 12.65g Spearmint
Fiber 6.8g 0g Spearmint
Calcium 199mg 11mg Spearmint
Iron 11.87mg 0.12mg Spearmint
Magnesium 63mg 12mg Spearmint
Phosphorus 60mg 6mg Spearmint
Potassium 458mg 148mg Spearmint
Sodium 30mg 9mg Vanilla extract
Zinc 1.09mg 0.11mg Spearmint
Copper 0.24mg 0.072mg Spearmint
Manganese 1.118mg 0.23mg Spearmint
Vitamin A 4054IU 0IU Spearmint
Vitamin A RAE 203µg 0µg Spearmint
Vitamin C 13.3mg 0mg Spearmint
Vitamin B1 0.078mg 0.011mg Spearmint
Vitamin B2 0.175mg 0.095mg Spearmint
Vitamin B3 0.948mg 0.425mg Spearmint
Vitamin B5 0.25mg 0.035mg Spearmint
Vitamin B6 0.158mg 0.026mg Spearmint
Folate 105µg 0µg Spearmint
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint
Saturated Fat 0.191g 0.01g Vanilla extract
Monounsaturated Fat 0.025g 0.01g Spearmint
Polyunsaturated fat 0.394g 0.004g Spearmint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Vanilla extract
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Spearmint
3%
Vanilla extract
Minerals Daily Need Coverage Score
88%
Spearmint
9%
Vanilla extract

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 0.181g)
Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 12.65g)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $6)
Which food is richer in minerals?
Spearmint
Spearmint is relatively richer in minerals
Which food is richer in vitamins?
Spearmint
Spearmint is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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.