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  6. Vanilla extract vs. Mashed potato

Vanilla extract vs. Mashed potato — In-Depth Nutrition Comparison

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How are vanilla extract and mashed potato different?

  • Vanilla extract is higher in vitamin B2 and manganese; however, mashed potato is richer in phosphorus, vitamin B6, fiber, and polyunsaturated fat.
  • Daily need coverage for sodium for mashed potato is 13% higher.
  • Vanilla extract contains 25 times more sugar than mashed potato. While vanilla extract contains 12.65g of sugar, mashed potato contains only 0.5g.

Vanilla extract and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Vanilla extract vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CopperCopper +105.7%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +134.7%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +93.2%
Contains more IronIron +158.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +883.3%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +154.1%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Vanilla extract Mashed potato DV% diff.
Sodium 9mg 306mg 13%
Calories 288kcal 89kcal 10%
Polyunsaturated fat 0.004g 1.342g 9%
Phosphorus 6mg 59mg 8%
Vitamin B6 0.026mg 0.12mg 7%
Vitamin B2 0.095mg 0.015mg 6%
Manganese 0.23mg 0.098mg 6%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Vitamin K 0µg 5.9µg 5%
Fiber 0g 1.3g 5%
Copper 0.072mg 0.035mg 4%
Potassium 148mg 286mg 4%
Fats 0.06g 2.82g 4%
Vitamin B3 0.425mg 1.08mg 4%
Saturated fat 0.01g 0.577g 3%
Vitamin E 0mg 0.42mg 3%
Protein 0.06g 1.65g 3%
Vitamin B12 0µg 0.07µg 3%
Folate 0µg 9µg 2%
Iron 0.12mg 0.31mg 2%
Choline 13.4mg 2%
Monounsaturated fat 0.01g 0.72g 2%
Selenium 0µg 0.8µg 1%
Vitamin B5 0.035mg 1%
Zinc 0.11mg 0.22mg 1%
Calcium 11mg 18mg 1%
Magnesium 12mg 15mg 1%
Carbs 12.65g 14.65g 1%
Net carbs 12.65g 13.35g N/A
Sugar 12.65g 0.5g N/A
Vitamin B1 0.011mg 0.015mg 0%
Trans fat 0g 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more OtherOther +2650%
Contains more ProteinProtein +2650%
Contains more FatsFats +4600%
Contains more CarbsCarbs +15.8%
Contains more WaterWater +51.4%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +7100%
Contains more Poly. FatPolyunsaturated fat +33450%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.