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  6. Vanilla extract vs. Buckwheat

Vanilla extract vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between vanilla extract and buckwheat

  • Buckwheat is richer than vanilla extract in fiber, magnesium, phosphorus, iron, copper, manganese, and vitamin B5.
  • Buckwheat covers your daily fiber needs 11% more than vanilla extract.
  • Vanilla extract has 14 times more sugar than buckwheat. Vanilla extract has 12.65g of sugar, while buckwheat has 0.9g.

Specific food types used in this comparison are Vanilla extract and Buckwheat groats, roasted, cooked.

Infographic

Vanilla extract vs Buckwheat infographic
Infographic link

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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +68.2%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +566.7%
Contains more CopperCopper +102.8%
Contains more ZincZinc +454.5%
Contains more PhosphorusPhosphorus +1066.7%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +75.2%
Contains more SeleniumSelenium +∞%

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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin B2Vitamin B2 +143.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +121.2%
Contains more Vitamin B5Vitamin B5 +925.7%
Contains more Vitamin B6Vitamin B6 +196.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vanilla extract Buckwheat DV% diff.
Fiber 0g 2.7g 11%
Calories 288kcal 92kcal 10%
Magnesium 12mg 51mg 9%
Iron 0.12mg 0.8mg 9%
Phosphorus 6mg 70mg 9%
Manganese 0.23mg 0.403mg 8%
Copper 0.072mg 0.146mg 8%
Protein 0.06g 3.38g 7%
Vitamin B5 0.035mg 0.359mg 6%
Zinc 0.11mg 0.61mg 5%
Choline 20.1mg 4%
Folate 0µg 14µg 4%
Vitamin B6 0.026mg 0.077mg 4%
Selenium 0µg 2.2µg 4%
Vitamin B2 0.095mg 0.039mg 4%
Vitamin B3 0.425mg 0.94mg 3%
Vitamin B1 0.011mg 0.04mg 2%
Potassium 148mg 88mg 2%
Carbs 12.65g 19.94g 2%
Vitamin K 0µg 1.9µg 2%
Vitamin E 0mg 0.09mg 1%
Polyunsaturated fat 0.004g 0.188g 1%
Fats 0.06g 0.62g 1%
Saturated fat 0.01g 0.134g 1%
Net carbs 12.65g 17.24g N/A
Calcium 11mg 7mg 0%
Sugar 12.65g 0.9g N/A
Sodium 9mg 4mg 0%
Monounsaturated fat 0.01g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more OtherOther +7958.1%
Contains more ProteinProtein +5533.3%
Contains more FatsFats +933.3%
Contains more CarbsCarbs +57.6%
Contains more WaterWater +43.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +1780%
Contains more Poly. FatPolyunsaturated fat +4600%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.