Beans vs. Salsa — In-Depth Nutrition Comparison
Compare
What are the differences between beans and salsa?
- Beans are higher in fiber, copper, zinc, phosphorus, vitamin B1, and selenium; however, salsa is richer in iron and vitamin A.
- Salsa's daily need coverage for iron is 24% more.
- Salsa contains 11 times less selenium than beans. Beans contain 4.5µg of selenium, while salsa contains 0.4µg.
- Beans have less sodium.
We used Beans, baked, canned, no salt added and USDA Commodity, salsa types in this article.
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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +316.7% |
| Contains more CopperCopper | +114.6% |
| Contains more ZincZinc | +723.5% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +1025% |
| Contains more IronIron | +672.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +29% |
| Contains more Vitamin AVitamin A | +460% |
| Contains more Vitamin B3Vitamin B3 | +151.2% |
| Contains more Vitamin B6Vitamin B6 | +14.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 2.24mg | 24% |
| Sodium | 1mg | 430mg | 19% |
| Fiber | 5.5g | 1.4g | 16% |
| Copper | 0.206mg | 0.096mg | 12% |
| Phosphorus | 104mg | 30mg | 11% |
| Zinc | 1.4mg | 0.17mg | 11% |
| Vitamin B1 | 0.15mg | 0.05mg | 8% |
| Selenium | 4.5µg | 0.4µg | 7% |
| Protein | 4.8g | 1.5g | 7% |
| Choline | 30.8mg | 6% | |
| Vitamin B3 | 0.43mg | 1.08mg | 4% |
| Carbs | 20.49g | 7g | 4% |
| Magnesium | 32mg | 16mg | 4% |
| Calcium | 50mg | 12mg | 4% |
| Vitamin A | 5µg | 28µg | 3% |
| Calories | 105kcal | 36kcal | 3% |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Vitamin E | 0.15mg | 1% | |
| Potassium | 296mg | 270mg | 1% |
| Vitamin C | 3.1mg | 4mg | 1% |
| Vitamin B6 | 0.13mg | 0.149mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Folate | 24µg | 19µg | 1% |
| Fats | 0.4g | 0.2g | 0% |
| Net carbs | 14.99g | 5.6g | N/A |
| Sugar | 7.78g | N/A | |
| Saturated fat | 0.103g | 0.029g | 0% |
| Monounsaturated fat | 0.035g | 0.016g | 0% |
| Polyunsaturated fat | 0.172g | 0.107g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +220% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +192.7% |
| Contains more WaterWater | +23.6% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +118.8% |
| Contains more Poly. FatPolyunsaturated fat | +60.7% |
| Contains less Sat. FatSaturated fat | -71.8% |
