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Vanilla extract vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between vanilla extract and yogurt?

  • Vanilla extract is richer in manganese and copper, yet yogurt is richer in vitamin B12, phosphorus, selenium, vitamin B2, calcium, and vitamin B5.
  • Yogurt's daily need coverage for vitamin B12 is 31% higher.
  • Vanilla extract has 26 times more manganese than yogurt. Vanilla extract has 0.23mg of manganese, while yogurt has 0.009mg.
  • Yogurt contains less sugar.

We used Vanilla extract and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Vanilla extract vs Yogurt 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%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more IronIron +71.4%
Contains more CopperCopper +323.5%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +2455.6%
Contains more CalciumCalcium +900%
Contains more ZincZinc +372.7%
Contains more PhosphorusPhosphorus +2150%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~11mg
~equal in Potassium ~141mg

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%
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin B3Vitamin B3 +104.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +192.6%
Contains more Vitamin B5Vitamin B5 +845.7%
Contains more Vitamin B6Vitamin B6 +142.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +251.4%
Contains more OtherOther +4712.5%
Contains more ProteinProtein +16883.3%
Contains more FatsFats +550%
Contains more WaterWater +61.8%

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
Yogurt
2
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +430%
Contains more Poly. FatPolyunsaturated fat +200%

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 Yogurt
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Vanilla extract Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Protein 0.06g 10.19g 20%
Phosphorus 6mg 135mg 18%
Selenium 0µg 9.7µg 18%
Vitamin B2 0.095mg 0.278mg 14%
Calories 288kcal 59kcal 11%
Calcium 11mg 110mg 10%
Manganese 0.23mg 0.009mg 10%
Vitamin B5 0.035mg 0.331mg 6%
Copper 0.072mg 0.017mg 6%
Zinc 0.11mg 0.52mg 4%
Vitamin B6 0.026mg 0.063mg 3%
Carbs 12.65g 3.6g 3%
Choline 15.1mg 3%
Cholesterol 0mg 5mg 2%
Folate 0µg 7µg 2%
Sodium 9mg 36mg 1%
Vitamin B1 0.011mg 0.023mg 1%
Fats 0.06g 0.39g 1%
Vitamin B3 0.425mg 0.208mg 1%
Iron 0.12mg 0.07mg 1%
Net carbs 12.65g 3.6g N/A
Magnesium 12mg 11mg 0%
Potassium 148mg 141mg 0%
Sugar 12.65g 3.24g N/A
Vitamin E 0mg 0.01mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.01g 0.117g 0%
Monounsaturated fat 0.01g 0.053g 0%
Polyunsaturated fat 0.004g 0.012g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

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

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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
17%
Yogurt
Minerals Daily Need Coverage Score
9%
Vanilla extract
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 9.41g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $3.4)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Vanilla extract
Vanilla extract is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 0.107g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 19)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.