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  6. Vanilla extract vs. Lettuce

Vanilla extract vs. Lettuce — In-Depth Nutrition Comparison

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Summary of differences between vanilla extract and lettuce

  • The amount of vitamin A, vitamin K, vitamin C, folate, iron, and fiber in lettuce is higher than in vanilla extract.
  • Lettuce covers your daily need for vitamin A, 148% more than vanilla extract.
  • Vanilla extract contains 16 times more sugar than lettuce. While vanilla extract contains 12.65g of sugar, lettuce contains only 0.78g.

These are the specific foods used in this comparison Vanilla extract and Lettuce, green leaf, raw.

Infographic

Vanilla extract vs Lettuce 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 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more CopperCopper +148.3%
Contains less SodiumSodium -67.9%
Contains more CalciumCalcium +227.3%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +616.7%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +383.3%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~13mg
~equal in Manganese ~0.25mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +536.4%
Contains more Vitamin B5Vitamin B5 +282.9%
Contains more Vitamin B6Vitamin B6 +246.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vanilla extract Lettuce DV% diff.
Vitamin K 0µg 126.3µg 105%
Vitamin A 0µg 370µg 41%
Calories 288kcal 15kcal 14%
Folate 0µg 38µg 10%
Vitamin C 0mg 9.2mg 10%
Iron 0.12mg 0.86mg 9%
Vitamin B6 0.026mg 0.09mg 5%
Copper 0.072mg 0.029mg 5%
Fiber 0g 1.3g 5%
Vitamin B1 0.011mg 0.07mg 5%
Calcium 11mg 36mg 3%
Phosphorus 6mg 29mg 3%
Protein 0.06g 1.36g 3%
Carbs 12.65g 2.87g 3%
Choline 13.6mg 2%
Vitamin B5 0.035mg 0.134mg 2%
Fructose 0.43g 1%
Zinc 0.11mg 0.18mg 1%
Sodium 9mg 28mg 1%
Polyunsaturated fat 0.004g 0.082g 1%
Vitamin E 0mg 0.22mg 1%
Manganese 0.23mg 0.25mg 1%
Selenium 0µg 0.6µg 1%
Vitamin B2 0.095mg 0.08mg 1%
Potassium 148mg 194mg 1%
Fats 0.06g 0.15g 0%
Net carbs 12.65g 1.57g N/A
Magnesium 12mg 13mg 0%
Sugar 12.65g 0.78g N/A
Vitamin B3 0.425mg 0.375mg 0%
Saturated fat 0.01g 0.02g 0%
Monounsaturated fat 0.01g 0.006g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more CarbsCarbs +340.8%
Contains more OtherOther +5314.1%
Contains more ProteinProtein +2166.7%
Contains more FatsFats +150%
Contains more WaterWater +80.6%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +1950%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.