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  6. Salsa vs. Olive oil

Salsa vs. Olive oil — In-Depth Nutrition Comparison

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Differences between Salsa and Olive oil

  • 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 Sodium in Olive oil is lower.

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

Infographic

Salsa vs Olive oil 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.
Salsa
Salsa
8
:
2
Olive oil
Olive oil
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 +∞%
Contains less Sodium -99.5%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
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 +∞%
Contains less Sodium -99.5%

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
Salsa
7
:
4
Olive oil
Olive oil
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 +∞%
Salsa
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%
Olive oil
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%
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
Salsa
Salsa
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49900%
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +455906.3%
Contains more Polyunsaturated fat +9734.6%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +455906.3%
Contains more Polyunsaturated fat +9734.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Olive oil
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 Salsa Olive oil Opinion
Net carbs 5.6g 0g Salsa
Protein 1.5g 0g Salsa
Fats 0.2g 100g Olive oil
Carbs 7g 0g Salsa
Calories 36kcal 884kcal Olive oil
Fiber 1.4g 0g Salsa
Calcium 12mg 1mg Salsa
Iron 2.24mg 0.56mg Salsa
Magnesium 16mg 0mg Salsa
Phosphorus 30mg 0mg Salsa
Potassium 270mg 1mg Salsa
Sodium 430mg 2mg Olive oil
Zinc 0.17mg 0mg Salsa
Copper 0.096mg 0mg Salsa
Selenium 0.4µg 0µg Salsa
Vitamin A 550IU 0IU Salsa
Vitamin A RAE 28µg 0µg Salsa
Vitamin E 14.35mg Olive oil
Vitamin C 4mg 0mg Salsa
Vitamin B1 0.05mg 0mg Salsa
Vitamin B2 0.03mg 0mg Salsa
Vitamin B3 1.08mg 0mg Salsa
Vitamin B6 0.149mg 0mg Salsa
Folate 19µg 0µg Salsa
Vitamin K 60.2µg Olive oil
Saturated Fat 0.029g 13.808g Salsa
Monounsaturated Fat 0.016g 72.961g Olive oil
Polyunsaturated fat 0.107g 10.523g Olive oil

Which food is preferable for your diet?

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

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.