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Olive oil vs. Salsa — In-Depth Nutrition Comparison

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Differences between Olive oil and Salsa

  • Olive oil contains less Iron, Vitamin B6, Copper, Potassium, Vitamin B3, and Fiber than Salsa.
  • Olive oil's daily need coverage for Saturated Fat is 69% higher.
  • The amount of Saturated Fat in Salsa is lower.

The food types used in this comparison are Oil, olive, salad or cooking and USDA Commodity, salsa.

Infographic

Olive oil vs Salsa 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.
Contains less Sodium -99.5%
Contains more Calcium +1100%
Contains more Iron +300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +26900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains less Sodium -99.5%
Contains more Calcium +1100%
Contains more Iron +300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +26900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
:
7
Salsa
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +49900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Fats +49900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +455906.3%
Contains more Polyunsaturated fat +9734.6%
Contains less Saturated Fat -99.8%
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +455906.3%
Contains more Polyunsaturated fat +9734.6%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Salsa Opinion
Net carbs 0g 5.6g Salsa
Protein 0g 1.5g Salsa
Fats 100g 0.2g Olive oil
Carbs 0g 7g Salsa
Calories 884kcal 36kcal Olive oil
Fiber 0g 1.4g Salsa
Calcium 1mg 12mg Salsa
Iron 0.56mg 2.24mg Salsa
Magnesium 0mg 16mg Salsa
Phosphorus 0mg 30mg Salsa
Potassium 1mg 270mg Salsa
Sodium 2mg 430mg Olive oil
Zinc 0mg 0.17mg Salsa
Copper 0mg 0.096mg Salsa
Selenium 0µg 0.4µg Salsa
Vitamin A 0IU 550IU Salsa
Vitamin A RAE 0µg 28µg Salsa
Vitamin E 14.35mg Olive oil
Vitamin C 0mg 4mg Salsa
Vitamin B1 0mg 0.05mg Salsa
Vitamin B2 0mg 0.03mg Salsa
Vitamin B3 0mg 1.08mg Salsa
Vitamin B6 0mg 0.149mg Salsa
Folate 0µg 19µg Salsa
Vitamin K 60.2µg Olive oil
Saturated Fat 13.808g 0.029g Salsa
Monounsaturated Fat 72.961g 0.016g Olive oil
Polyunsaturated fat 10.523g 0.107g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Salsa
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
36%
Olive oil
11%
Salsa
Minerals Daily Need Coverage Score
2%
Olive oil
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 13.779g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.4)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 428mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.