Avocado vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between avocadoes and salsa
- Avocadoes are higher in fiber, folate, copper, vitamin B6, vitamin B2, and vitamin C, yet salsa is higher in iron and vitamin A.
- Avocadoes cover your daily fiber needs 21% more than salsa.
- Avocadoes contain 73 times more saturated fat than salsa. While avocadoes contain 2.126g of saturated fat, salsa contains only 0.029g.
Food varieties used in this article are Avocados, raw, all commercial varieties and USDA Commodity, salsa.
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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 MagnesiumMagnesium | +81.3% |
| Contains more PotassiumPotassium | +79.6% |
| Contains more CopperCopper | +97.9% |
| Contains more ZincZinc | +276.5% |
| Contains more PhosphorusPhosphorus | +73.3% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +307.3% |
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.
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B3Vitamin B3 | +60.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +72.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +326.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.389mg | 28% | |
| Monounsaturated fat | 9.799g | 0.016g | 24% |
| Fats | 14.66g | 0.2g | 22% |
| Iron | 0.55mg | 2.24mg | 21% |
| Fiber | 6.7g | 1.4g | 21% |
| Sodium | 7mg | 430mg | 18% |
| Vitamin K | 21µg | 18% | |
| Folate | 81µg | 19µg | 16% |
| Vitamin E | 2.07mg | 14% | |
| Polyunsaturated fat | 1.816g | 0.107g | 11% |
| Saturated fat | 2.126g | 0.029g | 10% |
| Copper | 0.19mg | 0.096mg | 10% |
| Vitamin B2 | 0.13mg | 0.03mg | 8% |
| Vitamin B6 | 0.257mg | 0.149mg | 8% |
| Vitamin C | 10mg | 4mg | 7% |
| Manganese | 0.142mg | 6% | |
| Calories | 160kcal | 36kcal | 6% |
| Potassium | 485mg | 270mg | 6% |
| Zinc | 0.64mg | 0.17mg | 4% |
| Vitamin B3 | 1.738mg | 1.08mg | 4% |
| Phosphorus | 52mg | 30mg | 3% |
| Magnesium | 29mg | 16mg | 3% |
| Choline | 14.2mg | 3% | |
| Vitamin A | 7µg | 28µg | 2% |
| Carbs | 8.53g | 7g | 1% |
| Protein | 2g | 1.5g | 1% |
| Vitamin B1 | 0.067mg | 0.05mg | 1% |
| Net carbs | 1.83g | 5.6g | N/A |
| Calcium | 12mg | 12mg | 0% |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Selenium | 0.4µg | 0.4µg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.3% |
| Contains more FatsFats | +7230% |
| Contains more CarbsCarbs | +21.9% |
| Contains more WaterWater | +22.5% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +61143.8% |
| Contains more Poly. FatPolyunsaturated fat | +1597.2% |
| Contains less Sat. FatSaturated fat | -98.6% |
