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  6. Coconut oil vs. Balsamic vinegar

Coconut oil vs. Balsamic vinegar — In-Depth Nutrition Comparison

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What are the main differences between Coconut oil and Balsamic vinegar?

  • Balsamic vinegar has more Iron, and Manganese than Coconut oil.
  • Coconut oil's daily need coverage for Saturated Fat is 412% higher.
  • Balsamic vinegar is lower in Saturated Fat.

We used Oil, coconut and Vinegar, balsamic types in this comparison.

Infographic

Coconut oil vs Balsamic vinegar 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.
Coconut oil
Coconut oil
2
:
8
Balsamic vinegar
Balsamic vinegar
Contains less Sodium -100%
Contains more Calcium +2600%
Contains more Iron +1340%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +300%
Contains more Copper +∞%
Contains more Manganese +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Balsamic vinegar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 27% 9% 9% 10% 3% 3% 9% 18% 0%
Contains less Sodium -100%
Contains more Calcium +2600%
Contains more Iron +1340%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +300%
Contains more Copper +∞%
Contains more Manganese +∞%

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.
Coconut oil
Coconut oil
10
:
0
Balsamic vinegar
Balsamic vinegar
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Balsamic vinegar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
4
Balsamic vinegar
Balsamic vinegar
Contains more Fats +∞%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +254733.3%
Contains more Other +562.6%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Balsamic vinegar
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more Fats +∞%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +254733.3%
Contains more Other +562.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Balsamic vinegar Opinion
Net carbs 0g 17.03g Balsamic vinegar
Protein 0g 0.49g Balsamic vinegar
Fats 99.06g 0g Coconut oil
Carbs 0g 17.03g Balsamic vinegar
Calories 892kcal 88kcal Coconut oil
Fructose 7.38g Balsamic vinegar
Sugar 0g 14.95g Coconut oil
Calcium 1mg 27mg Balsamic vinegar
Iron 0.05mg 0.72mg Balsamic vinegar
Magnesium 0mg 12mg Balsamic vinegar
Phosphorus 0mg 19mg Balsamic vinegar
Potassium 0mg 112mg Balsamic vinegar
Sodium 0mg 23mg Coconut oil
Zinc 0.02mg 0.08mg Balsamic vinegar
Copper 0mg 0.026mg Balsamic vinegar
Manganese 0mg 0.131mg Balsamic vinegar
Vitamin E 0.11mg Coconut oil
Vitamin K 0.6µg Coconut oil
Trans Fat 0.028g 0g Balsamic vinegar
Saturated Fat 82.475g 0g Balsamic vinegar
Monounsaturated Fat 6.332g Coconut oil
Polyunsaturated fat 1.702g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Balsamic vinegar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Coconut oil
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
0%
Coconut oil
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 14.95g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 50)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.8)
Which food is richer in vitamins?
Coconut oil
Coconut oil 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 Saturated Fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated Fat (difference - 82.475g)
Which food is richer in minerals?
Balsamic vinegar
Balsamic vinegar is relatively richer in minerals

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.