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Balsamic vinegar vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between balsamic vinegar and graham cracker

  • Balsamic vinegar has less manganese, iron, phosphorus, copper, zinc, and magnesium.
  • Graham cracker's daily need coverage for manganese is 39% more.
  • Balsamic vinegar is lower in sodium.
  • Graham cracker has a higher glycemic index than balsamic vinegar.

The food varieties used in the comparison are Vinegar, balsamic and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Balsamic vinegar vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +185.2%
Contains more PotassiumPotassium +51.8%
Contains more IronIron +425%
Contains more CopperCopper +553.8%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +873.7%
Contains more ManganeseManganese +677.9%

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%
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2155.2%
Contains more OtherOther +263.3%
Contains more ProteinProtein +1265.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +356%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
51% 49%
Starch: 0 g
Sucrose: 0 g
Glucose: 7.57 g
Fructose: 7.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +627.9%
Contains more FructoseFructose +645.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Balsamic vinegar Graham cracker DV% diff.
Manganese 0.131mg 1.019mg 39%
Iron 0.72mg 3.78mg 38%
Polyunsaturated fat 5.388g 36%
Vitamin B3 4.439mg 28%
Phosphorus 19mg 185mg 24%
Vitamin B2 0.317mg 24%
Folate 91µg 23%
Vitamin B1 0.265mg 22%
Carbs 17.03g 77.66g 20%
Starch 46.56g 19%
Sodium 23mg 459mg 19%
Calories 88kcal 430kcal 17%
Fats 0g 10.6g 16%
Copper 0.026mg 0.17mg 16%
Fiber 3.4g 14%
Vitamin K 14.3µg 12%
Vitamin B6 0.156mg 12%
Protein 0.49g 6.69g 12%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Fructose 7.38g 0.99g 8%
Vitamin B5 0.42mg 8%
Zinc 0.08mg 0.96mg 8%
Saturated fat 0g 1.633g 7%
Magnesium 12mg 40mg 7%
Monounsaturated fat 2.509g 6%
Calcium 27mg 77mg 5%
Potassium 112mg 170mg 2%
Choline 5.9mg 1%
Net carbs 17.03g 74.26g N/A
Sugar 14.95g 24.85g N/A
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Balsamic vinegar Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
9%
Balsamic vinegar
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $4)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Balsamic vinegar
Balsamic vinegar is lower in Sugar (difference - 9.9g)
Which food contains less Sodium?
Balsamic vinegar
Balsamic vinegar contains less Sodium (difference - 436mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Balsamic vinegar
Balsamic vinegar is lower in glycemic index (difference - 24)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.