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Salsa vs. Soy milk — In-Depth Nutrition Comparison

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How are Salsa and Soy milk different?

  • Salsa is richer in Iron, and Vitamin B6, while Soy milk is higher in Selenium, and Polyunsaturated fat.
  • Salsa covers your daily need of Iron 20% more than Soy milk.
  • Salsa contains 8 times more Sodium than Soy milk. Salsa contains 430mg of Sodium, while Soy milk contains 51mg.

USDA Commodity, salsa and Soymilk, original and vanilla, unfortified types were used in this article.

Infographic

Salsa vs Soy milk 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
3
:
Contains more Iron +250%
Contains more Potassium +128.8%
Contains more Zinc +41.7%
Contains more Calcium +108.3%
Contains more Magnesium +56.3%
Contains more Phosphorus +73.3%
Contains less Sodium -88.1%
Contains more Copper +33.3%
Contains more Selenium +1100%
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% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Iron +250%
Contains more Potassium +128.8%
Contains more Zinc +41.7%
Contains more Calcium +108.3%
Contains more Magnesium +56.3%
Contains more Phosphorus +73.3%
Contains less Sodium -88.1%
Contains more Copper +33.3%
Contains more Selenium +1100%

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 +18233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B6 +93.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +130%
Equal in Folate - 18
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 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +18233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B6 +93.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +130%
Equal in Folate - 18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
3
:
Contains more Carbs +11.5%
Contains more Other +146.2%
Contains more Protein +118%
Contains more Fats +775%
Equal in Water - 88.05
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Carbs +11.5%
Contains more Other +146.2%
Contains more Protein +118%
Contains more Fats +775%
Equal in Water - 88.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
:
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +2406.3%
Contains more Polyunsaturated fat +798.1%
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +2406.3%
Contains more Polyunsaturated fat +798.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Soy milk Opinion
Net carbs 5.6g 5.68g Soy milk
Protein 1.5g 3.27g Soy milk
Fats 0.2g 1.75g Soy milk
Carbs 7g 6.28g Salsa
Calories 36kcal 54kcal Soy milk
Sugar 3.99g Salsa
Fiber 1.4g 0.6g Salsa
Calcium 12mg 25mg Soy milk
Iron 2.24mg 0.64mg Salsa
Magnesium 16mg 25mg Soy milk
Phosphorus 30mg 52mg Soy milk
Potassium 270mg 118mg Salsa
Sodium 430mg 51mg Soy milk
Zinc 0.17mg 0.12mg Salsa
Copper 0.096mg 0.128mg Soy milk
Manganese 0.223mg Soy milk
Selenium 0.4µg 4.8µg Soy milk
Vitamin A 550IU 3IU Salsa
Vitamin A RAE 28µg 0µg Salsa
Vitamin E 0.11mg Soy milk
Vitamin C 4mg 0mg Salsa
Vitamin B1 0.05mg 0.06mg Soy milk
Vitamin B2 0.03mg 0.069mg Soy milk
Vitamin B3 1.08mg 0.513mg Salsa
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.149mg 0.077mg Salsa
Folate 19µg 18µg Salsa
Vitamin K 3µg Soy milk
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Saturated Fat 0.029g 0.205g Salsa
Monounsaturated Fat 0.016g 0.401g Soy milk
Polyunsaturated fat 0.107g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
23%
Salsa
19%
Soy milk

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 379mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 3.99g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 37)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.