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Balsamic vinegar vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between balsamic vinegar and watercress

  • Balsamic vinegar has more iron; however, watercress is richer in vitamin A, vitamin C, calcium, potassium, phosphorus, and copper.
  • Watercress covers your daily vitamin A needs 64% more than balsamic vinegar.
  • Watercress has 75 times less sugar than balsamic vinegar. Balsamic vinegar has 14.95g of sugar, while watercress has 0.2g.
  • Balsamic vinegar has a higher glycemic index. The glycemic index of balsamic vinegar is 50, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Vinegar, balsamic and Watercress, raw.

Infographic

Balsamic vinegar vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +260%
Contains less SodiumSodium -43.9%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +194.6%
Contains more CopperCopper +196.2%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +215.8%
Contains more ManganeseManganese +86.3%

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more CarbsCarbs +1220.2%
Contains more OtherOther +402.5%
Contains more ProteinProtein +369.4%
Contains more FatsFats +∞%
Contains more WaterWater +24.4%

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 Watercress
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 Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin A 0µg 160µg 18%
Vitamin B6 0.129mg 10%
Fructose 7.38g 9%
Calcium 27mg 120mg 9%
Vitamin B2 0.12mg 9%
Vitamin B1 0.09mg 8%
Vitamin E 1mg 7%
Iron 0.72mg 0.2mg 7%
Potassium 112mg 330mg 6%
Vitamin B5 0.31mg 6%
Copper 0.026mg 0.077mg 6%
Phosphorus 19mg 60mg 6%
Carbs 17.03g 1.29g 5%
Manganese 0.131mg 0.244mg 5%
Protein 0.49g 2.3g 4%
Calories 88kcal 11kcal 4%
Magnesium 12mg 21mg 2%
Folate 9µg 2%
Selenium 0.9µg 2%
Fiber 0.5g 2%
Choline 9mg 2%
Sodium 23mg 41mg 1%
Vitamin B3 0.2mg 1%
Fats 0g 0.1g 0%
Net carbs 17.03g 0.79g N/A
Sugar 14.95g 0.2g N/A
Zinc 0.08mg 0.11mg 0%
Saturated fat 0g 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Balsamic vinegar Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
9%
Balsamic vinegar
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 14.75g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 18)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
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 - 18mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 0.027g)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.