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  6. Soy milk vs. Salsa

Soy milk vs. Salsa — In-Depth Nutrition Comparison

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How are Soy milk and Salsa different?

  • Soy milk is richer in Selenium, and Polyunsaturated fat, while Salsa is higher in Iron, and Vitamin B6.
  • Salsa covers your daily need of Iron 20% more than Soy milk.
  • Soy milk contains 12 times more Selenium than Salsa. Soy milk contains 4.8µg of Selenium, while Salsa contains 0.4µg.
  • Soy milk is lower in Sodium.

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

Infographic

Soy milk 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.
Soy milk
Soy milk
7
:
3
Salsa
Salsa
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%
Contains more Iron +250%
Contains more Potassium +128.8%
Contains more Zinc +41.7%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
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%
Contains more Iron +250%
Contains more Potassium +128.8%
Contains more Zinc +41.7%

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.
Soy milk
Soy milk
6
:
5
Salsa
Salsa
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +130%
Contains more Vitamin A +18233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B6 +93.5%
Equal in Folate - 19
Soy milk
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%
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%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +130%
Contains more Vitamin A +18233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B6 +93.5%
Equal in Folate - 19

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Salsa
Salsa
Contains more Monounsaturated Fat +2406.3%
Contains more Polyunsaturated fat +798.1%
Contains less Saturated Fat -85.9%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +2406.3%
Contains more Polyunsaturated fat +798.1%
Contains less Saturated Fat -85.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Salsa
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 Soy milk Salsa Opinion
Net carbs 5.68g 5.6g Soy milk
Protein 3.27g 1.5g Soy milk
Fats 1.75g 0.2g Soy milk
Carbs 6.28g 7g Salsa
Calories 54kcal 36kcal Soy milk
Sugar 3.99g Salsa
Fiber 0.6g 1.4g Salsa
Calcium 25mg 12mg Soy milk
Iron 0.64mg 2.24mg Salsa
Magnesium 25mg 16mg Soy milk
Phosphorus 52mg 30mg Soy milk
Potassium 118mg 270mg Salsa
Sodium 51mg 430mg Soy milk
Zinc 0.12mg 0.17mg Salsa
Copper 0.128mg 0.096mg Soy milk
Manganese 0.223mg Soy milk
Selenium 4.8µg 0.4µg Soy milk
Vitamin A 3IU 550IU Salsa
Vitamin A RAE 0µg 28µg Salsa
Vitamin E 0.11mg Soy milk
Vitamin C 0mg 4mg Salsa
Vitamin B1 0.06mg 0.05mg Soy milk
Vitamin B2 0.069mg 0.03mg Soy milk
Vitamin B3 0.513mg 1.08mg Salsa
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.077mg 0.149mg Salsa
Folate 18µg 19µg 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 0.205g 0.029g Salsa
Monounsaturated Fat 0.401g 0.016g Soy milk
Polyunsaturated fat 0.961g 0.107g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk 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
9%
Soy milk
11%
Salsa
Minerals Daily Need Coverage Score
19%
Soy milk
23%
Salsa

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.