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  6. Olive oil vs. Balsamic vinegar

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

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Important differences between olive oil and balsamic vinegar

  • Olive oil has less manganese.
  • Olive oil's daily need coverage for saturated fat is 69% more.
  • Balsamic vinegar is lower in saturated fat.
  • Balsamic vinegar has a higher glycemic index than olive oil.

The food varieties used in the comparison are Oil, olive, salad or cooking and Vinegar, balsamic.

Infographic

Olive 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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%
Contains less SodiumSodium -91.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +11100%
Contains more IronIron +28.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Olive oil Balsamic vinegar DV% diff.
Monounsaturated fat 72.961g 182%
Fats 100g 0g 154%
Vitamin E 14.35mg 96%
Polyunsaturated fat 10.523g 70%
Saturated fat 13.808g 0g 63%
Vitamin K 60.2µg 50%
Calories 884kcal 88kcal 40%
Fructose 7.38g 9%
Manganese 0mg 0.131mg 6%
Carbs 0g 17.03g 6%
Copper 0mg 0.026mg 3%
Phosphorus 0mg 19mg 3%
Potassium 1mg 112mg 3%
Calcium 1mg 27mg 3%
Magnesium 0mg 12mg 3%
Iron 0.56mg 0.72mg 2%
Protein 0g 0.49g 1%
Sodium 2mg 23mg 1%
Zinc 0mg 0.08mg 1%
Net carbs 0g 17.03g N/A
Sugar 0g 14.95g N/A
Choline 0.3mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more FatsFats +∞%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.