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  6. Vanilla extract vs. Sweet potato

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

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What are the differences between Vanilla extract and Sweet potato?

  • Sweet potato is richer than Vanilla extract in Vitamin A RAE, Vitamin B5, Vitamin B6, Fiber, Copper, Iron, Phosphorus, Vitamin B1, and Potassium.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% more.

We used Vanilla extract and Sweet potato, raw, unprepared types in this article.

Infographic

Vanilla extract vs Sweet 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.
Vanilla extract
Vanilla extract
1
:
9
Sweet potato
Sweet potato
Contains less Sodium -83.6%
Contains more Calcium +172.7%
Contains more Iron +408.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +683.3%
Contains more Potassium +127.7%
Contains more Zinc +172.7%
Contains more Copper +109.7%
Contains more Manganese +12.2%
Contains more Selenium +∞%
Vanilla extract
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 5% 9% 3% 14% 2% 3% 24% 30% 0%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains less Sodium -83.6%
Contains more Calcium +172.7%
Contains more Iron +408.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +683.3%
Contains more Potassium +127.7%
Contains more Zinc +172.7%
Contains more Copper +109.7%
Contains more Manganese +12.2%
Contains more Selenium +∞%

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.
Vanilla extract
Vanilla extract
1
:
9
Sweet potato
Sweet potato
Contains more Vitamin B2 +55.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +2185.7%
Contains more Vitamin B6 +703.8%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vanilla extract
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 22% 8% 3% 6% 0% 0% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin B2 +55.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +2185.7%
Contains more Vitamin B6 +703.8%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vanilla extract
Vanilla extract
2
:
3
Sweet potato
Sweet potato
Contains more Fats +20%
Contains more Other +3435.7%
Contains more Protein +2516.7%
Contains more Carbs +59.1%
Contains more Water +47%
Vanilla extract
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +20%
Contains more Other +3435.7%
Contains more Protein +2516.7%
Contains more Carbs +59.1%
Contains more Water +47%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vanilla extract
Vanilla extract
2
:
1
Sweet potato
Sweet potato
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +250%
Vanilla extract
42% 42% 17%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.004 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +250%

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

All nutrients comparison - raw data values

Nutrient Vanilla extract Sweet potato Opinion
Net carbs 12.65g 17.12g Sweet potato
Protein 0.06g 1.57g Sweet potato
Fats 0.06g 0.05g Vanilla extract
Carbs 12.65g 20.12g Sweet potato
Calories 288kcal 86kcal Vanilla extract
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 12.65g 4.18g Sweet potato
Fiber 0g 3g Sweet potato
Calcium 11mg 30mg Sweet potato
Iron 0.12mg 0.61mg Sweet potato
Magnesium 12mg 25mg Sweet potato
Phosphorus 6mg 47mg Sweet potato
Potassium 148mg 337mg Sweet potato
Sodium 9mg 55mg Vanilla extract
Zinc 0.11mg 0.3mg Sweet potato
Copper 0.072mg 0.151mg Sweet potato
Manganese 0.23mg 0.258mg Sweet potato
Selenium 0µg 0.6µg Sweet potato
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0mg 0.26mg Sweet potato
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0.011mg 0.078mg Sweet potato
Vitamin B2 0.095mg 0.061mg Vanilla extract
Vitamin B3 0.425mg 0.557mg Sweet potato
Vitamin B5 0.035mg 0.8mg Sweet potato
Vitamin B6 0.026mg 0.209mg Sweet potato
Folate 0µg 11µg Sweet potato
Vitamin K 0µg 1.8µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 0.01g 0.018g Vanilla extract
Monounsaturated Fat 0.01g 0.001g Vanilla extract
Polyunsaturated fat 0.004g 0.014g Sweet potato

Which food is preferable for your diet?

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

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
85%
Sweet potato
Minerals Daily Need Coverage Score
9%
Vanilla extract
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 70)
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 8.47g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $5.8)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.