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  6. Vanilla extract vs. Oatmeal

Vanilla extract vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between vanilla extract and oatmeal

  • The amount of iron, vitamin B1, vitamin B6, vitamin B3, manganese, folate, phosphorus, vitamin B2, selenium, and vitamin A in oatmeal is higher than in vanilla extract.
  • Oatmeal covers your daily need for iron, 73% more than vanilla extract.

These are the specific foods used in this comparison Vanilla extract and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Vanilla extract vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +142.6%
Contains less SodiumSodium -81.6%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +627.3%
Contains more IronIron +4866.7%
Contains more ZincZinc +463.6%
Contains more PhosphorusPhosphorus +1183.3%
Contains more ManganeseManganese +142.6%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.066mg

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%
Oatmeal
Oatmeal
10
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2263.6%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B3Vitamin B3 +611.8%
Contains more Vitamin B5Vitamin B5 +805.7%
Contains more Vitamin B6Vitamin B6 +1015.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vanilla extract Oatmeal DV% diff.
Iron 0.12mg 5.96mg 73%
Vitamin B1 0.011mg 0.26mg 21%
Vitamin B6 0.026mg 0.29mg 20%
Vitamin B3 0.425mg 3.025mg 16%
Manganese 0.23mg 0.558mg 14%
Vitamin A 0µg 130µg 14%
Folate 0µg 44µg 11%
Calories 288kcal 68kcal 11%
Phosphorus 6mg 77mg 10%
Selenium 0µg 5µg 9%
Vitamin B2 0.095mg 0.215mg 9%
Fiber 0g 1.7g 7%
Calcium 11mg 80mg 7%
Vitamin B5 0.035mg 0.317mg 6%
Zinc 0.11mg 0.62mg 5%
Protein 0.06g 2.37g 5%
Starch 10.37g 4%
Potassium 148mg 61mg 3%
Polyunsaturated fat 0.004g 0.426g 3%
Magnesium 12mg 26mg 3%
Fats 0.06g 1.36g 2%
Sodium 9mg 49mg 2%
Monounsaturated fat 0.01g 0.391g 1%
Copper 0.072mg 0.066mg 1%
Saturated fat 0.01g 0.226g 1%
Choline 4.7mg 1%
Net carbs 12.65g 9.97g N/A
Carbs 12.65g 11.67g 0%
Sugar 12.65g 0.46g N/A
Vitamin E 0mg 0.07mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more OtherOther +5978.9%
Contains more ProteinProtein +3850%
Contains more FatsFats +2166.7%
Contains more WaterWater +59.8%
~equal in Carbs ~11.67g

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% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +3810%
Contains more Poly. FatPolyunsaturated fat +10550%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.