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Feta vs. Balsamic vinegar — In-Depth Nutrition Comparison

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How are feta and balsamic vinegar different?

  • Balsamic vinegar contains less calcium, phosphorus, zinc, and vitamin A than feta.
  • Feta covers your daily need for saturated fat, 75% more than balsamic vinegar.
  • Balsamic vinegar contains less saturated fat.
  • Balsamic vinegar has a higher glycemic index. The glycemic index of balsamic vinegar is 50, while the glycemic index of feta is 27.

Cheese, feta and Vinegar, balsamic types were used in this article.

Infographic

Feta vs Balsamic vinegar 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.
Feta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +1725.9%
Contains more CopperCopper +23.1%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +1673.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +10.8%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +367.9%

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.
Feta
12
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 ProteinProtein +2800%
Contains more FatsFats +∞%
Contains more CarbsCarbs +316.4%
Contains more WaterWater +38.4%
Contains more OtherOther +16%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Balsamic vinegar
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 Feta Balsamic vinegar DV% diff.
Vitamin B12 1.69µg 70%
Saturated fat 14.946g 0g 68%
Vitamin B2 0.844mg 65%
Calcium 493mg 27mg 47%
Phosphorus 337mg 19mg 45%
Sodium 917mg 23mg 39%
Fats 21.28g 0g 33%
Vitamin B6 0.424mg 33%
Cholesterol 89mg 30%
Protein 14.21g 0.49g 27%
Selenium 15µg 27%
Zinc 2.88mg 0.08mg 25%
Vitamin B5 0.967mg 19%
Vitamin A 125µg 0µg 14%
Vitamin B1 0.154mg 13%
Monounsaturated fat 4.623g 12%
Calories 264kcal 88kcal 9%
Fructose 7.38g 9%
Folate 32µg 8%
Vitamin B3 0.991mg 6%
Polyunsaturated fat 0.591g 4%
Carbs 4.09g 17.03g 4%
Manganese 0.028mg 0.131mg 4%
Choline 15.4mg 3%
Vitamin D 0.4µg 2%
Magnesium 19mg 12mg 2%
Vitamin D 16IU 2%
Vitamin K 1.8µg 2%
Iron 0.65mg 0.72mg 1%
Copper 0.032mg 0.026mg 1%
Potassium 62mg 112mg 1%
Vitamin E 0.18mg 1%
Net carbs 4.09g 17.03g N/A
Sugar 4.09g 14.95g N/A
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Balsamic vinegar
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
54%
Feta
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
63%
Feta
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 10.86g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 23)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1.5)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Balsamic vinegar
Balsamic vinegar contains less Sodium (difference - 894mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 14.946g)

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.