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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 K, Vitamin A RAE, Vitamin C, Folate, Iron, and Fiber in Lettuce is higher than in Vanilla extract.
  • Lettuce covers your daily need of Vitamin K 105% 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
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.
Vanilla extract
Vanilla extract
2
:
8
Lettuce
Lettuce
Contains less Sodium -67.9%
Contains more Copper +148.3%
Contains more Calcium +227.3%
Contains more Iron +616.7%
Contains more Phosphorus +383.3%
Contains more Potassium +31.1%
Contains more Zinc +63.6%
Contains more Selenium +∞%
Equal in Magnesium - 13
Equal in Manganese - 0.25
Vanilla extract
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 5% 9% 3% 14% 2% 3% 24% 30% 0%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains less Sodium -67.9%
Contains more Copper +148.3%
Contains more Calcium +227.3%
Contains more Iron +616.7%
Contains more Phosphorus +383.3%
Contains more Potassium +31.1%
Contains more Zinc +63.6%
Contains more Selenium +∞%
Equal in Magnesium - 13
Equal in Manganese - 0.25

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.
Vanilla extract
Vanilla extract
2
:
8
Lettuce
Lettuce
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +536.4%
Contains more Vitamin B5 +282.9%
Contains more Vitamin B6 +246.2%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vanilla extract
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 22% 8% 3% 6% 0% 0% 0%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +536.4%
Contains more Vitamin B5 +282.9%
Contains more Vitamin B6 +246.2%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vanilla extract
Vanilla extract
2
:
3
Lettuce
Lettuce
Contains more Carbs +340.8%
Contains more Other +5314.1%
Contains more Protein +2166.7%
Contains more Fats +150%
Contains more Water +80.6%
Vanilla extract
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Carbs +340.8%
Contains more Other +5314.1%
Contains more Protein +2166.7%
Contains more Fats +150%
Contains more Water +80.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vanilla extract
Vanilla extract
2
:
1
Lettuce
Lettuce
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +1950%
Vanilla extract
42% 42% 17%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.004 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +1950%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vanilla extract Lettuce Opinion
Net carbs 12.65g 1.57g Vanilla extract
Protein 0.06g 1.36g Lettuce
Fats 0.06g 0.15g Lettuce
Carbs 12.65g 2.87g Vanilla extract
Calories 288kcal 15kcal Vanilla extract
Fructose 0.43g Lettuce
Sugar 12.65g 0.78g Lettuce
Fiber 0g 1.3g Lettuce
Calcium 11mg 36mg Lettuce
Iron 0.12mg 0.86mg Lettuce
Magnesium 12mg 13mg Lettuce
Phosphorus 6mg 29mg Lettuce
Potassium 148mg 194mg Lettuce
Sodium 9mg 28mg Vanilla extract
Zinc 0.11mg 0.18mg Lettuce
Copper 0.072mg 0.029mg Vanilla extract
Manganese 0.23mg 0.25mg Lettuce
Selenium 0µg 0.6µg Lettuce
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0mg 0.22mg Lettuce
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.011mg 0.07mg Lettuce
Vitamin B2 0.095mg 0.08mg Vanilla extract
Vitamin B3 0.425mg 0.375mg Vanilla extract
Vitamin B5 0.035mg 0.134mg Lettuce
Vitamin B6 0.026mg 0.09mg Lettuce
Folate 0µg 38µg Lettuce
Vitamin K 0µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.01g 0.02g Vanilla extract
Monounsaturated Fat 0.01g 0.006g Vanilla extract
Polyunsaturated fat 0.004g 0.082g Lettuce

Which food is preferable for your diet?

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

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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
3%
Vanilla extract
75%
Lettuce
Minerals Daily Need Coverage Score
9%
Vanilla extract
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 11.87g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $5.5)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.