Bean raw vs. Salsa — In-Depth Nutrition Comparison
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Significant differences between bean raw and salsa
- The amount of folate, copper, fiber, vitamin B1, phosphorus, selenium, magnesium, iron, potassium, and vitamin B6 in bean raw is higher than in salsa.
- Bean raw covers your daily folate needs 127% more than salsa.
- Salsa has 70 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while salsa has 0.4µg.
Specific food types used in this comparison are Beans, pinto, mature seeds, raw 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 | +1000% |
| Contains more CalciumCalcium | +841.7% |
| Contains more PotassiumPotassium | +415.9% |
| Contains more IronIron | +126.3% |
| Contains more CopperCopper | +830.2% |
| Contains more ZincZinc | +1241.2% |
| Contains more PhosphorusPhosphorus | +1270% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +6875% |
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 | +57.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1326% |
| Contains more Vitamin B2Vitamin B2 | +606.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +218.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2663.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 19µg | 127% |
| Copper | 0.893mg | 0.096mg | 89% |
| Fiber | 15.5g | 1.4g | 56% |
| Vitamin B1 | 0.713mg | 0.05mg | 55% |
| Phosphorus | 411mg | 30mg | 54% |
| Selenium | 27.9µg | 0.4µg | 50% |
| Manganese | 1.148mg | 50% | |
| Protein | 21.42g | 1.5g | 40% |
| Magnesium | 176mg | 16mg | 38% |
| Iron | 5.07mg | 2.24mg | 35% |
| Potassium | 1393mg | 270mg | 33% |
| Vitamin B6 | 0.474mg | 0.149mg | 25% |
| Carbs | 62.55g | 7g | 19% |
| Zinc | 2.28mg | 0.17mg | 19% |
| Sodium | 12mg | 430mg | 18% |
| Vitamin B5 | 0.785mg | 16% | |
| Calories | 347kcal | 36kcal | 16% |
| Starch | 34.17g | 14% | |
| Vitamin B2 | 0.212mg | 0.03mg | 14% |
| Choline | 66.2mg | 12% | |
| Calcium | 113mg | 12mg | 10% |
| Vitamin K | 5.6µg | 5% | |
| Vitamin A | 0µg | 28µg | 3% |
| Vitamin C | 6.3mg | 4mg | 3% |
| Polyunsaturated fat | 0.407g | 0.107g | 2% |
| Fats | 1.23g | 0.2g | 2% |
| Monounsaturated fat | 0.229g | 0.016g | 1% |
| Vitamin E | 0.21mg | 1% | |
| Saturated fat | 0.235g | 0.029g | 1% |
| Vitamin B3 | 1.174mg | 1.08mg | 1% |
| Net carbs | 47.05g | 5.6g | N/A |
| Sugar | 2.11g | N/A | |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1328% |
| Contains more FatsFats | +515% |
| Contains more CarbsCarbs | +793.6% |
| Contains more OtherOther | +116.9% |
| Contains more WaterWater | +691.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1331.3% |
| Contains more Poly. FatPolyunsaturated fat | +280.4% |
| Contains less Sat. FatSaturated fat | -87.7% |