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Balsamic vinegar vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between balsamic vinegar and wafer?

  • Wafer has more copper, iron, manganese, phosphorus, magnesium, and zinc than balsamic vinegar.
  • Wafer's daily need coverage for copper is 49% higher.
  • Balsamic vinegar is lower in sugar.
  • Wafer has a higher glycemic index (61) than balsamic vinegar (50).

We used Vinegar, balsamic and Cookies, chocolate wafers types in this comparison.

Infographic

Balsamic vinegar vs Wafer 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%
Wafer
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains less SodiumSodium -96%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +14.8%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +456.9%
Contains more CopperCopper +1680.8%
Contains more ZincZinc +1262.5%
Contains more PhosphorusPhosphorus +594.7%
Contains more ManganeseManganese +431.3%

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%
Wafer
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1598.9%
Contains more OtherOther +201.5%
Contains more ProteinProtein +1246.9%
Contains more FatsFats +∞%
Contains more CarbsCarbs +326.9%

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 Wafer
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 Wafer DV% diff.
Copper 0.026mg 0.463mg 49%
Iron 0.72mg 4.01mg 41%
Polyunsaturated fat 4.153g 28%
Manganese 0.131mg 0.696mg 25%
Sodium 23mg 580mg 24%
Fats 0g 14.2g 22%
Vitamin B2 0.266mg 20%
Carbs 17.03g 72.7g 19%
Saturated fat 0g 4.241g 19%
Vitamin B3 2.858mg 18%
Vitamin B1 0.203mg 17%
Calories 88kcal 433kcal 17%
Phosphorus 19mg 132mg 16%
Fiber 3.4g 14%
Folate 47µg 12%
Monounsaturated fat 4.865g 12%
Protein 0.49g 6.6g 12%
Selenium 5.7µg 10%
Magnesium 12mg 53mg 10%
Fructose 7.38g 9%
Zinc 0.08mg 1.09mg 9%
Vitamin B5 0.381mg 8%
Vitamin E 0.72mg 5%
Vitamin B6 0.051mg 4%
Vitamin B12 0.09µg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Potassium 112mg 210mg 3%
Vitamin K 2.4µg 2%
Cholesterol 2mg 1%
Net carbs 17.03g 69.3g N/A
Calcium 27mg 31mg 0%
Sugar 14.95g 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Balsamic vinegar Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
9%
Balsamic vinegar
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $4)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Balsamic vinegar
Balsamic vinegar is lower in Sugar (difference - 22.48g)
Which food contains less Sodium?
Balsamic vinegar
Balsamic vinegar contains less Sodium (difference - 557mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Balsamic vinegar
Balsamic vinegar is lower in glycemic index (difference - 11)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.