Apple cider vinegar vs. white vinegar—what are their health benefits, and which one is better?
With its myriad of applications for cooking, cleaning, and even as natural remedies, it’s no wonder that different types of vinegars have been a worldwide staple for millennia.
Discover the benefits of apple cider vinegar and white vinegar, and learn how you can use vinegar to improve your health and well-being.
What is white vinegar?
Vinegar production begins with a fermentable carbohydrate, usually a fruit or starch. During fermentation, sugars are transformed into alcohol, which is subsequently converted into acetic acid by acetic acid bacteria, creating vinegar.
White vinegar, also called spirit vinegar, is made by fermenting grain alcohol, typically derived from barley, corn, or wheat.
After fermentation, white vinegar is filtered to remove impurities and sediment, achieving its distinct clear and transparent appearance, which is ideal for cleaning applications where a non-staining solution is preferred.
Distilled white vinegar is the most popular and widely available version of vinegar due to its versatility in cooking, cleaning, and other household uses.
The distillation process helps raise vinegar’s acetic acid content and removes residual bacteria and enzymes. This makes white vinegar more shelf-stable and ensures a neutral flavor and high level of purity.
Distilled white vinegar tends to have an acetic acid content of up to 20 percent. Manufacturers typically dilute vinegar to lower acetic acid concentrations to between 5 and 8 percent to make it less corrosive and more suitable for everyday use.
White vinegar nutrition facts
Here are the main nutrition facts for one tablespoon of white distilled vinegar.
- 3 calories
- 0 g protein
- 0 g fat
- 0 g carbohydrates
In addition, white vinegar contains acetic acid and trace amounts of calcium, magnesium, potassium, and phosphorus.
Watch the video below to discover the difference between apple cider vinegar and white vinegar.
White vinegar benefits and uses
Vinegar’s various benefits and uses are predominantly linked to its high concentrations of acetic acid, a weak organic acid with potent antimicrobial and disinfectant properties.
Here are some of the best uses for white vinegar.
1. Household cleaner
White vinegar’s high acetic acid content makes it an effective, non-toxic antimicrobial cleaner, capable of combating a broad spectrum of bacteria, mold, and mildew.
2. Odor neutralizer
White vinegar naturally neutralizes odors, making it perfect for freshening up kitchen surfaces, carpets, and appliances such as washing machines and dishwashers.
3. Laundry enhancer
Vinegar brightens and softens fabrics without the need for harsh chemicals and can help remove odors from clothing.
4. Weed control
Acetic acid can be effective against weeds by disrupting cell membranes when sprayed on plants, which causes them to wither and die.
However, it’s important to be selective with this application as vinegar can kill many plant species, not just weeds.
5. Food preservation
Organic non-genetically modified (GMO) white vinegar is ideal for canning foods, especially pickling vegetables, due to its ability to help maintain a safe pH balance and prevent microbial growth.
Its neutral flavor and clear color make white vinegar one of the best types of vinegar for preserving foods.
6. Cooking
The neutral taste of white vinegar is more versatile for cooking and adds acidity to dishes without changing the flavor profile or aesthetics.
What is apple cider vinegar?
Apple cider vinegar is produced by fermenting crushed apples or apple juice.
“The best quality apple cider vinegar is organic, non-GMO, raw, undiluted, and unfiltered apple cider vinegar that contains the mother culture,” explains Dr. Berg.
Apple cider vinegar is often celebrated for containing the mother, which is a by-product of the fermentation process, containing a mixture of health-promoting digestive enzymes, probiotic bacteria, and protein.
When choosing apple cider vinegar, it’s essential to opt for raw and unfiltered versions that have not been distilled and retain beneficial microbes and enzymes.
Additionally, choosing organic apple cider vinegar is recommended to help avoid potentially harmful chemicals and GMOs.
Apple cider vinegar nutrition facts
Here are the main nutrition facts for one tablespoon of apple cider vinegar:
- 5 calories
- 0 g protein
- 0 g fat
- 0.2 g carbohydrates
- 0.09 g sugar
Similar to white vinegar, apple cider vinegar also contains between 5 and 6 percent acetic acid as well as trace amounts of calcium, magnesium, phosphorus, and potassium.
Apple cider vinegar benefits
Apple cider vinegar has been used for centuries in traditional folk medicine, commonly relied upon to help manage various health concerns, including digestive discomfort, skin infections, and respiratory issues.
Here are nine benefits of apple cider vinegar.
1. Anti-inflammatory
Acetic acid is a potent anti-inflammatory agent, particularly beneficial for the digestive system.
It helps combat harmful bacteria by disrupting their cell membranes, making it a promising natural option for supporting gut health and strengthening the body’s defenses against intestinal infections.
2. Antimicrobial and antifungal
A study published in Scientific Reports highlights that apple cider vinegar can help eliminate bacteria and yeasts, such as Escherichia coli, Staphylococcus, and Candida albicans.1
3. Cleaning
Similar to white vinegar, apple cider vinegar owes much of its cleaning power to its acetic acid content, making it a safe, non-toxic, and environmentally friendly alternative to harsh chemical cleaners.
When combined with baking soda, it creates an effective natural solution for tackling a wide range of household cleaning tasks, from deodorizing surfaces to removing stubborn stains.
4. Antioxidant properties
Apple cider vinegar contains polyphenols, which are natural plant compounds with well-known antioxidant properties.
These compounds may help support the body’s ability to manage oxidative stress and have been investigated for their potential to promote brain health, including supporting cognitive function and maintaining healthy neural pathways.
5. Weight management
A study published by Bioscience, Biotechnology, and Biochemistry examined the effects of apple cider vinegar on weight management and found that acetic acid may help support reductions in waist circumference, visceral fat, and triglyceride levels.2
6. Digestive aid
Apple cider vinegar can support a healthy gut microbiome, help manage acid reflux symptoms, and improve digestion by increasing the acidity in the stomach.
7. Stimulates mucin production
Mucin is a crucial part of the immune barrier in the colon that helps prevent pathogens and other potentially harmful substances from entering the body.
Apple cider vinegar has been found to stimulate mucin production, which promotes overall intestinal health and lowers the risk of intestinal inflammation.
8. Blood sugar control
Acetic acid, the main active compound in apple cider vinegar, has been shown to support improved insulin sensitivity and help moderate post-meal blood sugar levels.
Consuming a mixture of apple cider vinegar and lemon water after meals may be a supportive strategy for maintaining healthy blood sugar balance and promoting overall metabolic wellness, especially when paired with a balanced diet and lifestyle.
9. Supports healthy liver function
Apple cider vinegar has been studied for its potential to support liver health, including helping to protect against the effects of certain heavy metals, such as cadmium and aluminum.
It has also been associated with a reduced risk of microbial-related liver stress, suggesting a possible role in maintaining liver function under specific conditions.
Apple cider vinegar vs. white vinegar: what are the differences?
Both apple cider vinegar and white vinegar consistently rank in popularity for their health benefits and versatility, but what’s the difference?
Let’s explore the difference between these two popular types of vinegar.
1. Taste
White vinegar has a sharp sourness and, due to being filtered, doesn’t carry the flavor profile of its source material. Its neutral, acidic taste is particularly useful for cooking, as it adds acidity without impacting the taste.
Apple cider vinegar features a subtly sweet apple flavor and slightly less sharp acidity than white vinegar, making it an excellent choice for salad dressings, marinades, and certain sauces that call for a fruity note.
2. Acidity
Both white vinegar and apple cider vinegar typically have similar acetic acid content, ranging between 5 and 8 percent.
3. Uses and benefits
Due to the filtration and distillation process, white vinegar is one of the least nutritious options.
However, while white vinegar doesn’t have the same nutritional value as apple cider vinegar, research published in Comprehensive Reviews in Food Science and Food Safety has shown that its acetic acid content is highly beneficial for both health and hygiene.3
Apple cider vinegar, in its raw and unfiltered form, contains acetic acid, probiotics, and digestive enzymes, making it an ideal natural option for various medicinal purposes.
Key takeaways
Apple cider vinegar vs. white vinegar—each has distinctive qualities, applications, and health benefits.
White vinegar is highly valued for its cleaning power and versatility in cooking, thanks to its high acetic acid content, neutral flavor, and clear appearance.
In contrast, raw, unfiltered, non-GMO apple cider vinegar is particularly rich in antioxidants, probiotics, and enzymes, which help support gut health and provide a natural boost to overall wellness.
FAQ
1. Apple cider vinegar vs. white vinegar: which is healthier?
Raw, organic, unfiltered apple cider vinegar made from non-GMO apples is typically considered more nutritious than white vinegar, offering a broader range of health benefits due to its rich content of antioxidants, probiotics, and beneficial enzymes.
2. Can I use apple cider vinegar instead of white vinegar?
Yes, you can substitute apple cider vinegar for white vinegar, but keep in mind the flavor difference when substituting it in recipes.
If you’re using apple cider vinegar for canning, ensure it’s undiluted and meets the acidity requirements of the specific food you plan to preserve.
3. Why is apple cider vinegar better than normal vinegar?
Raw, organic, non-GMO, unfiltered apple cider vinegar stands out for its health benefits, as it contains probiotics and enzymes that support gut health and overall wellness.
In contrast, distilled white vinegar lacks these beneficial components, offering fewer health-promoting properties.
4. Which is stronger, apple cider vinegar or white vinegar?
White vinegar typically has a higher acetic acid concentration, usually ranging from 5 to 8 percent, making it stronger in terms of acidity.
Apple cider vinegar has a similar acetic acid content but can be diluted to lower levels depending on the manufacturer, resulting in a milder acidity.
5. Can you substitute white vinegar for apple cider vinegar in canning?
Yes, you can substitute white vinegar with undiluted apple cider vinegar when canning.
As long as the vinegar contains at least five percent acetic acid, which is the minimum required for food safety, it is suitable for the canning process.
6. Can you substitute white vinegar for apple cider vinegar for salad dressings?
Yes, apple cider vinegar can be an excellent and healthier substitute for white vinegar in salad dressing.
7. What are the most popular types of vinegar?
There are many popular types of vinegar, including white wine vinegar, malt vinegar, red wine vinegar, rice vinegar, sherry vinegar, and champagne vinegar.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788933/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/19661687/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/33401833/ ↩︎
