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Vanilla extract vs. Spearmint — In-Depth Nutrition Comparison

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A recap on differences between Vanilla extract and Spearmint

  • Vanilla extract has less Iron, Manganese, Fiber, Folate, Vitamin A RAE, Calcium, Copper, Vitamin C, Magnesium, and Vitamin B6.
  • Spearmint covers your daily Iron needs 147% more than Vanilla extract.

Food varieties used in this article are Vanilla extract and Spearmint, fresh.

Infographic

Vanilla extract vs Spearmint 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +1709.1%
Contains more PotassiumPotassium +209.5%
Contains more IronIron +9791.7%
Contains more CopperCopper +233.3%
Contains more ZincZinc +890.9%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +386.1%
~equal in Selenium ~µg

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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +84.2%
Contains more Vitamin B3Vitamin B3 +123.1%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +507.7%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more CarbsCarbs +50.4%
Contains more OtherOther +1615.3%
Contains more ProteinProtein +5383.3%
Contains more FatsFats +1116.7%
Contains more WaterWater +62.7%

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains less Sat. FatSaturated Fat -94.8%
Contains more Mono. FatMonounsaturated Fat +150%
Contains more Poly. FatPolyunsaturated fat +9750%

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 Spearmint
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Vanilla extract Spearmint Opinion
Calories 288kcal 44kcal Vanilla extract
Protein 0.06g 3.29g Spearmint
Fats 0.06g 0.73g Spearmint
Vitamin C 0mg 13.3mg Spearmint
Net carbs 12.65g 1.61g Vanilla extract
Carbs 12.65g 8.41g Vanilla extract
Magnesium 12mg 63mg Spearmint
Calcium 11mg 199mg Spearmint
Potassium 148mg 458mg Spearmint
Iron 0.12mg 11.87mg Spearmint
Sugar 12.65g Spearmint
Fiber 0g 6.8g Spearmint
Copper 0.072mg 0.24mg Spearmint
Zinc 0.11mg 1.09mg Spearmint
Phosphorus 6mg 60mg Spearmint
Sodium 9mg 30mg Vanilla extract
Vitamin A 0IU 4054IU Spearmint
Vitamin A RAE 0µg 203µg Spearmint
Manganese 0.23mg 1.118mg Spearmint
Vitamin B1 0.011mg 0.078mg Spearmint
Vitamin B2 0.095mg 0.175mg Spearmint
Vitamin B3 0.425mg 0.948mg Spearmint
Vitamin B5 0.035mg 0.25mg Spearmint
Vitamin B6 0.026mg 0.158mg Spearmint
Folate 0µg 105µg Spearmint
Saturated Fat 0.01g 0.191g Vanilla extract
Monounsaturated Fat 0.01g 0.025g Spearmint
Polyunsaturated fat 0.004g 0.394g Spearmint
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint

Which food is preferable for your diet?

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

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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
38%
Spearmint
Minerals Daily Need Coverage Score
9%
Vanilla extract
88%
Spearmint

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 0.181g)
Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 12.65g)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $6)
Which food is richer in minerals?
Spearmint
Spearmint is relatively richer in minerals
Which food is richer in vitamins?
Spearmint
Spearmint is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.