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  6. Vanilla extract vs. Spearmint

Vanilla extract vs. Spearmint — In-Depth Nutrition Comparison

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A recap on the differences between vanilla extract and spearmint

  • Vanilla extract has less iron, vitamin A, manganese, fiber, folate, 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
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 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% 68% 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

All nutrients comparison - raw data values

Nutrient Vanilla extract Spearmint DV% diff.
Iron 0.12mg 11.87mg 147%
Manganese 0.23mg 1.118mg 39%
Fiber 0g 6.8g 27%
Folate 0µg 105µg 26%
Vitamin A 0µg 203µg 23%
Calcium 11mg 199mg 19%
Copper 0.072mg 0.24mg 19%
Vitamin C 0mg 13.3mg 15%
Calories 288kcal 44kcal 12%
Magnesium 12mg 63mg 12%
Vitamin B6 0.026mg 0.158mg 10%
Potassium 148mg 458mg 9%
Zinc 0.11mg 1.09mg 9%
Phosphorus 6mg 60mg 8%
Vitamin B2 0.095mg 0.175mg 6%
Protein 0.06g 3.29g 6%
Vitamin B1 0.011mg 0.078mg 6%
Vitamin B5 0.035mg 0.25mg 4%
Polyunsaturated fat 0.004g 0.394g 3%
Vitamin B3 0.425mg 0.948mg 3%
Fats 0.06g 0.73g 1%
Saturated fat 0.01g 0.191g 1%
Sodium 9mg 30mg 1%
Carbs 12.65g 8.41g 1%
Net carbs 12.65g 1.61g N/A
Sugar 12.65g N/A
Monounsaturated fat 0.01g 0.025g 0%
Tryptophan 0.05mg 0%
Threonine 0.135mg 0%
Isoleucine 0.135mg 0%
Leucine 0.247mg 0%
Lysine 0.141mg 0%
Methionine 0.046mg 0%
Phenylalanine 0.168mg 0%
Valine 0.164mg 0%
Histidine 0.066mg 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% 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%

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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. 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.