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  6. Vanilla extract vs. Squid

Vanilla extract vs. Squid — In-Depth Nutrition Comparison

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How are vanilla extract and squid different?

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 than vanilla extract.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Vanilla extract has less sodium.

Vanilla extract and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Vanilla extract vs Squid 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%
Squid
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1536.4%
Contains more PotassiumPotassium +330.4%
Contains more IronIron +8933.3%
Contains more CopperCopper +1286.1%
Contains more ZincZinc +3045.5%
Contains more PhosphorusPhosphorus +9566.7%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0.209mg

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%
Squid
Squid
9
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +1720%
Contains more Vitamin B3Vitamin B3 +415.1%
Contains more Vitamin B5Vitamin B5 +2471.4%
Contains more Vitamin B6Vitamin B6 +938.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Vanilla extract Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0µg 89.6µg 163%
Iron 0.12mg 10.84mg 134%
Vitamin B2 0.095mg 1.729mg 126%
Copper 0.072mg 0.998mg 103%
Phosphorus 6mg 580mg 82%
Cholesterol 0mg 224mg 75%
Protein 0.06g 32.48g 65%
Sodium 9mg 744mg 32%
Zinc 0.11mg 3.46mg 30%
Vitamin A 0µg 203µg 23%
Vitamin B6 0.026mg 0.27mg 19%
Calcium 11mg 180mg 17%
Vitamin B5 0.035mg 0.9mg 17%
Potassium 148mg 637mg 14%
Magnesium 12mg 60mg 11%
Vitamin B3 0.425mg 2.189mg 11%
Vitamin C 0mg 8.5mg 9%
Calories 288kcal 158kcal 7%
Folate 0µg 24µg 6%
Carbs 12.65g 1.64g 4%
Fats 0.06g 1.4g 2%
Polyunsaturated fat 0.004g 0.268g 2%
Vitamin B1 0.011mg 0.017mg 1%
Manganese 0.23mg 0.209mg 1%
Saturated fat 0.01g 0.236g 1%
Net carbs 12.65g 1.64g N/A
Sugar 12.65g N/A
Monounsaturated fat 0.01g 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g 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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +671.3%
Contains more OtherOther +931.3%
Contains more ProteinProtein +54033.3%
Contains more FatsFats +2233.3%
Contains more WaterWater +16.2%

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
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +1520%
Contains more Poly. FatPolyunsaturated fat +6600%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.