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Salsa vs. Cocktail sauce — In-Depth Nutrition Comparison

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How are Salsa and Cocktail sauce different?

  • Salsa is higher in Iron, and Vitamin B6, however, Cocktail sauce is richer in Vitamin C.
  • Daily need coverage for Sodium from Cocktail sauce is 24% higher.
  • Salsa contains 3 times more Iron than Cocktail sauce. While Salsa contains 2.24mg of Iron, Cocktail sauce contains only 0.83mg.
  • Salsa has less Sodium.

USDA Commodity, salsa and Sauce, cocktail, ready-to-serve are the varieties used in this article.

Infographic

Salsa vs Cocktail sauce 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 more Iron +169.9%
Contains less Sodium -56.3%
Contains more Calcium +116.7%
Contains more Potassium +14.4%
Contains more Zinc +123.5%
Contains more Copper +15.6%
Contains more Selenium +450%
Equal in Magnesium - 17
Equal in Phosphorus - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 32% 13% 13% 28% 129% 11% 37% 20% 12%
Contains more Iron +169.9%
Contains less Sodium -56.3%
Contains more Calcium +116.7%
Contains more Potassium +14.4%
Contains more Zinc +123.5%
Contains more Copper +15.6%
Contains more Selenium +450%
Equal in Magnesium - 17
Equal in Phosphorus - 30

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.
Salsa
5
:
Contains more Vitamin A +53.2%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +86.3%
Contains more Folate +11.8%
Contains more Vitamin C +190%
Contains more Vitamin B2 +56.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 22% 0% 39% 6% 11% 16% 5% 19% 13% 0% 11%
Contains more Vitamin A +53.2%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +86.3%
Contains more Folate +11.8%
Contains more Vitamin C +190%
Contains more Vitamin B2 +56.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.3%
Contains more Water +36.6%
Contains more Fats +425%
Contains more Carbs +303.1%
Contains more Other +131.3%
Equal in Protein - 1.36
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
28% 66% 4%
Protein: 1.36 g
Fats: 1.05 g
Carbs: 28.22 g
Water: 65.67 g
Other: 3.7 g
Contains more Protein +10.3%
Contains more Water +36.6%
Contains more Fats +425%
Contains more Carbs +303.1%
Contains more Other +131.3%
Equal in Protein - 1.36

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Cocktail sauce Opinion
Net carbs 5.6g 26.42g Cocktail sauce
Protein 1.5g 1.36g Salsa
Fats 0.2g 1.05g Cocktail sauce
Carbs 7g 28.22g Cocktail sauce
Calories 36kcal 124kcal Cocktail sauce
Sugar 11.83g Salsa
Fiber 1.4g 1.8g Cocktail sauce
Calcium 12mg 26mg Cocktail sauce
Iron 2.24mg 0.83mg Salsa
Magnesium 16mg 17mg Cocktail sauce
Phosphorus 30mg 30mg
Potassium 270mg 309mg Cocktail sauce
Sodium 430mg 983mg Salsa
Zinc 0.17mg 0.38mg Cocktail sauce
Copper 0.096mg 0.111mg Cocktail sauce
Manganese 0.148mg Cocktail sauce
Selenium 0.4µg 2.2µg Cocktail sauce
Vitamin A 550IU 359IU Salsa
Vitamin A RAE 28µg 18µg Salsa
Vitamin E 1.08mg Cocktail sauce
Vitamin C 4mg 11.6mg Cocktail sauce
Vitamin B1 0.05mg 0.021mg Salsa
Vitamin B2 0.03mg 0.047mg Cocktail sauce
Vitamin B3 1.08mg 0.82mg Salsa
Vitamin B5 0.068mg Cocktail sauce
Vitamin B6 0.149mg 0.08mg Salsa
Folate 19µg 17µg Salsa
Vitamin K 4.4µg Cocktail sauce
Saturated Fat 0.029g 0g Cocktail sauce
Monounsaturated Fat 0.016g 0g Salsa
Polyunsaturated fat 0.107g 0g Salsa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Cocktail sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
11%
Salsa
13%
Cocktail sauce
Minerals Daily Need Coverage Score
23%
Salsa
30%
Cocktail sauce

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 11.83g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 553mg)
Which food is lower in Saturated Fat?
Cocktail sauce
Cocktail sauce is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Cocktail sauce
Cocktail sauce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Cocktail sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174067/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.