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Salsa vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between Salsa and Margarine

  • Salsa is higher in Iron, Vitamin B6, Copper, Potassium, Vitamin B3, and Fiber, yet Margarine is higher in Vitamin A RAE.
  • Margarine covers your daily Vitamin A RAE needs 88% more than Salsa.
  • The amount of Sodium in Margarine is lower.

Food varieties used in this article are USDA Commodity, salsa and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Salsa vs Margarine 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 Calcium +300%
Contains more Iron +3633.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +500%
Contains more Potassium +1400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -99.5%
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 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +300%
Contains more Iron +3633.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +500%
Contains more Potassium +1400%
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
5
:
Contains more Vitamin C +1900%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +4595.7%
Contains more Vitamin B6 +1555.6%
Contains more Folate +1800%
Contains more Vitamin A +550.4%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B12 +∞%
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 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +4595.7%
Contains more Vitamin B6 +1555.6%
Contains more Folate +1800%
Contains more Vitamin A +550.4%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +837.5%
Contains more Carbs +900%
Contains more Water +443%
Contains more Fats +40255%
Contains more Other +19.4%
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more Protein +837.5%
Contains more Carbs +900%
Contains more Water +443%
Contains more Fats +40255%
Contains more Other +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +242881.3%
Contains more Polyunsaturated fat +22612.1%
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +242881.3%
Contains more Polyunsaturated fat +22612.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Margarine
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 Margarine Opinion
Net carbs 5.6g 0.7g Salsa
Protein 1.5g 0.16g Salsa
Fats 0.2g 80.71g Margarine
Carbs 7g 0.7g Salsa
Calories 36kcal 717kcal Margarine
Fiber 1.4g 0g Salsa
Calcium 12mg 3mg Salsa
Iron 2.24mg 0.06mg Salsa
Magnesium 16mg 3mg Salsa
Phosphorus 30mg 5mg Salsa
Potassium 270mg 18mg Salsa
Sodium 430mg 2mg Margarine
Zinc 0.17mg 0mg Salsa
Copper 0.096mg 0mg Salsa
Selenium 0.4µg 0µg Salsa
Vitamin A 550IU 3577IU Margarine
Vitamin A RAE 28µg 819µg Margarine
Vitamin E 9mg Margarine
Vitamin C 4mg 0.2mg Salsa
Vitamin B1 0.05mg 0.01mg Salsa
Vitamin B2 0.03mg 0.037mg Margarine
Vitamin B3 1.08mg 0.023mg Salsa
Vitamin B6 0.149mg 0.009mg Salsa
Folate 19µg 1µg Salsa
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 93µg Margarine
Trans Fat 14.89g Salsa
Saturated Fat 0.029g 15.189g Salsa
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 0.016g 38.877g Margarine
Polyunsaturated fat 0.107g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Margarine
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
55%
Margarine
Minerals Daily Need Coverage Score
23%
Salsa
1%
Margarine

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 - 15.16g)
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 - $0.5)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Margarine
Margarine 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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.