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Watercress vs. Balsamic vinegar — In-Depth Nutrition Comparison

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Significant differences between watercress and balsamic vinegar

  • Watercress has more vitamin A, vitamin C, calcium, potassium, phosphorus, and copper; however, balsamic vinegar is richer in iron.
  • Watercress covers your daily vitamin A needs 64% more than balsamic vinegar.
  • Watercress contains less sugar.
  • 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 Watercress, raw and Vinegar, balsamic.

Infographic

Watercress 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.
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%
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 +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%
Contains more SeleniumSelenium +∞%
Contains more IronIron +260%
Contains less SodiumSodium -43.9%

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.
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%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +369.4%
Contains more FatsFats +∞%
Contains more WaterWater +24.4%
Contains more CarbsCarbs +1220.2%
Contains more OtherOther +402.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress 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 Watercress Balsamic vinegar DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 0mg 48%
Vitamin A 160µg 0µg 18%
Vitamin B6 0.129mg 10%
Fructose 7.38g 9%
Calcium 120mg 27mg 9%
Vitamin B2 0.12mg 9%
Vitamin B1 0.09mg 8%
Vitamin E 1mg 7%
Iron 0.2mg 0.72mg 7%
Potassium 330mg 112mg 6%
Vitamin B5 0.31mg 6%
Copper 0.077mg 0.026mg 6%
Phosphorus 60mg 19mg 6%
Carbs 1.29g 17.03g 5%
Manganese 0.244mg 0.131mg 5%
Protein 2.3g 0.49g 4%
Calories 11kcal 88kcal 4%
Magnesium 21mg 12mg 2%
Folate 9µg 2%
Selenium 0.9µg 2%
Fiber 0.5g 2%
Choline 9mg 2%
Sodium 41mg 23mg 1%
Vitamin B3 0.2mg 1%
Fats 0.1g 0g 0%
Net carbs 0.79g 17.03g N/A
Sugar 0.2g 14.95g N/A
Zinc 0.11mg 0.08mg 0%
Saturated fat 0.027g 0g 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
Watercress 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
74%
Watercress
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
18%
Watercress
9%
Balsamic vinegar

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