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  6. Green beans vs. Salsa

Green beans vs. Salsa — In-Depth Nutrition Comparison

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Differences between green beans and salsa

  • Green beans have more fiber, vitamin C, and vitamin B2, while salsa has more iron and vitamin B6.
  • Salsa's daily need coverage for iron is 20% higher.
  • Salsa contains 4 times less calcium than green beans. Green beans contain 44mg of calcium, while salsa contains 12mg.
  • The amount of sodium in green beans is lower.

The food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and USDA Commodity, salsa.

Infographic

Green beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Salsa
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +266.7%
Contains more ZincZinc +47.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +84.9%
Contains more IronIron +244.6%
Contains more CopperCopper +68.4%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~30mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Salsa
Salsa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +142.5%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B2Vitamin B2 +223.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +73.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +75.9%
Contains more Vitamin B6Vitamin B6 +166.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Salsa DV% diff.
Vitamin K 47.9µg 40%
Iron 0.65mg 2.24mg 20%
Sodium 1mg 430mg 19%
Manganese 0.285mg 12%
Vitamin B6 0.056mg 0.149mg 7%
Fiber 3.2g 1.4g 7%
Vitamin C 9.7mg 4mg 6%
Vitamin B2 0.097mg 0.03mg 5%
Folate 33µg 19µg 4%
Potassium 146mg 270mg 4%
Copper 0.057mg 0.096mg 4%
Calcium 44mg 12mg 3%
Vitamin B3 0.614mg 1.08mg 3%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Vitamin B1 0.074mg 0.05mg 2%
Protein 1.89g 1.5g 1%
Vitamin B5 0.074mg 1%
Zinc 0.25mg 0.17mg 1%
Calories 35kcal 36kcal 0%
Fats 0.28g 0.2g 0%
Net carbs 4.68g 5.6g N/A
Carbs 7.88g 7g 0%
Magnesium 18mg 16mg 0%
Sugar 3.63g N/A
Phosphorus 29mg 30mg 0%
Vitamin A 32µg 28µg 0%
Selenium 0.2µg 0.4µg 0%
Saturated fat 0.064g 0.029g 0%
Monounsaturated fat 0.011g 0.016g 0%
Polyunsaturated fat 0.145g 0.107g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Salsa
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +26%
Contains more FatsFats +40%
Contains more CarbsCarbs +12.6%
Contains more OtherOther +119.2%
~equal in Water ~89.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Salsa
Salsa
2
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Poly. FatPolyunsaturated fat +35.5%
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +45.5%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.