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Balsamic vinegar vs. Feta — In-Depth Nutrition Comparison

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How are balsamic vinegar and feta different?

  • Balsamic vinegar contains less calcium, phosphorus, zinc, and vitamin A than feta.
  • Feta covers your daily need for saturated fat, 75% more than balsamic vinegar.
  • Balsamic vinegar has 4 times more sugar than feta. Balsamic vinegar has 14.95g of sugar, while feta has 4.09g.
  • Balsamic vinegar has a higher glycemic index. The glycemic index of balsamic vinegar is 50, while the glycemic index of feta is 27.

Vinegar, balsamic and Cheese, feta types were used in this article.

Infographic

Balsamic vinegar vs Feta 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% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Feta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +80.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +367.9%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +1725.9%
Contains more CopperCopper +23.1%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +1673.7%
~equal in Iron ~0.65mg

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%
Feta
12
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg

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
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +316.4%
Contains more WaterWater +38.4%
Contains more OtherOther +16%
Contains more ProteinProtein +2800%
Contains more FatsFats +∞%

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

All nutrients comparison - raw data values

Nutrient Balsamic vinegar Feta DV% diff.
Vitamin B12 1.69µg 70%
Saturated fat 0g 14.946g 68%
Vitamin B2 0.844mg 65%
Calcium 27mg 493mg 47%
Phosphorus 19mg 337mg 45%
Sodium 23mg 917mg 39%
Fats 0g 21.28g 33%
Vitamin B6 0.424mg 33%
Cholesterol 89mg 30%
Protein 0.49g 14.21g 27%
Selenium 15µg 27%
Zinc 0.08mg 2.88mg 25%
Vitamin B5 0.967mg 19%
Vitamin A 0µg 125µg 14%
Vitamin B1 0.154mg 13%
Monounsaturated fat 4.623g 12%
Calories 88kcal 264kcal 9%
Fructose 7.38g 9%
Folate 32µg 8%
Vitamin B3 0.991mg 6%
Polyunsaturated fat 0.591g 4%
Carbs 17.03g 4.09g 4%
Manganese 0.131mg 0.028mg 4%
Choline 15.4mg 3%
Vitamin D 0.4µg 2%
Magnesium 12mg 19mg 2%
Vitamin D 16IU 2%
Vitamin K 1.8µg 2%
Iron 0.72mg 0.65mg 1%
Copper 0.026mg 0.032mg 1%
Potassium 112mg 62mg 1%
Vitamin E 0.18mg 1%
Net carbs 17.03g 4.09g N/A
Sugar 14.95g 4.09g N/A
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Balsamic vinegar Feta
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
54%
Feta
Minerals Daily Need Coverage Score
9%
Balsamic vinegar
63%
Feta

Comparison summary

Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 10.86g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 23)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1.5)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Balsamic vinegar
Balsamic vinegar contains less Sodium (difference - 894mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 14.946g)

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.