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Balsamic vinegar vs. Arugula — In-Depth Nutrition Comparison

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How are balsamic vinegar and arugula different?

  • Balsamic vinegar contains less vitamin A, vitamin C, calcium, iron, magnesium, manganese, potassium, and copper than arugula.
  • Arugula covers your daily need for vitamin A, 47% more than balsamic vinegar.
  • Balsamic vinegar has a higher glycemic index. The glycemic index of balsamic vinegar is 50, while the glycemic index of arugula is 32.

Vinegar, balsamic and Arugula, raw types were used in this article.

Infographic

Balsamic vinegar vs Arugula 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% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains less SodiumSodium -14.8%
Contains more MagnesiumMagnesium +291.7%
Contains more CalciumCalcium +492.6%
Contains more PotassiumPotassium +229.5%
Contains more IronIron +102.8%
Contains more CopperCopper +192.3%
Contains more ZincZinc +487.5%
Contains more PhosphorusPhosphorus +173.7%
Contains more ManganeseManganese +145%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Arugula
11
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more CarbsCarbs +366.6%
Contains more OtherOther +330.7%
Contains more ProteinProtein +426.5%
Contains more FatsFats +∞%
Contains more WaterWater +20%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Balsamic vinegar Arugula
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Balsamic vinegar Arugula DV% diff.
Vitamin K 108.6µg 91%
Folate 97µg 24%
Vitamin C 0mg 15mg 17%
Vitamin A 0µg 119µg 13%
Calcium 27mg 160mg 13%
Vitamin B5 0.437mg 9%
Iron 0.72mg 1.46mg 9%
Fructose 7.38g 9%
Potassium 112mg 369mg 8%
Manganese 0.131mg 0.321mg 8%
Magnesium 12mg 47mg 8%
Vitamin B2 0.086mg 7%
Vitamin B6 0.073mg 6%
Fiber 1.6g 6%
Copper 0.026mg 0.076mg 6%
Phosphorus 19mg 52mg 5%
Carbs 17.03g 3.65g 4%
Vitamin B1 0.044mg 4%
Protein 0.49g 2.58g 4%
Zinc 0.08mg 0.47mg 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Calories 88kcal 25kcal 3%
Vitamin B3 0.305mg 2%
Polyunsaturated fat 0.319g 2%
Selenium 0.3µg 1%
Fats 0g 0.66g 1%
Net carbs 17.03g 2.05g N/A
Sugar 14.95g 2.05g N/A
Sodium 23mg 27mg 0%
Saturated fat 0g 0.086g 0%
Monounsaturated fat 0.049g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Balsamic vinegar Arugula
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
0%
Balsamic vinegar
41%
Arugula
Minerals Daily Need Coverage Score
9%
Balsamic vinegar
28%
Arugula

Comparison summary

Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Balsamic vinegar
Balsamic vinegar contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 0.086g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 12.9g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 18)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $3.6)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.