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Wheat Bread vs. Salsa — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and salsa

  • Salsa has less selenium, vitamin B1, vitamin B3, vitamin B2, iron, phosphorus, folate, calcium, fiber, and zinc than wheat Bread.
  • Wheat Bread covers your daily need for selenium, 60% more than salsa.
  • Wheat Bread has 14 times more calcium than salsa. While wheat Bread has 165mg of calcium, salsa has only 12mg.

These are the specific foods used in this comparison Bread, wheat, toasted and USDA Commodity, salsa.

Infographic

Wheat Bread vs Salsa infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Salsa
2
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 +268.8%
Contains more CalciumCalcium +1275%
Contains more IronIron +82.6%
Contains more CopperCopper +106.3%
Contains more ZincZinc +764.7%
Contains more PhosphorusPhosphorus +526.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +8250%
Contains more PotassiumPotassium +21.1%
Contains less SodiumSodium -28.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +1173.3%
Contains more Vitamin B3Vitamin B3 +478.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +352.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +764%
Contains more FatsFats +2035%
Contains more CarbsCarbs +696.7%
Contains more OtherOther +73.1%
Contains more WaterWater +270.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Salsa
1
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 Mono. FatMonounsaturated fat +6268.8%
Contains more Poly. FatPolyunsaturated fat +1507.5%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Salsa
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Salsa DV% diff.
Manganese 1.377mg 60%
Selenium 33.4µg 0.4µg 60%
Vitamin B1 0.439mg 0.05mg 32%
Vitamin B3 6.25mg 1.08mg 32%
Vitamin B2 0.382mg 0.03mg 27%
Phosphorus 188mg 30mg 23%
Protein 12.96g 1.5g 23%
Iron 4.09mg 2.24mg 23%
Folate 86µg 19µg 17%
Carbs 55.77g 7g 16%
Calcium 165mg 12mg 15%
Calories 313kcal 36kcal 14%
Fiber 4.7g 1.4g 13%
Zinc 1.47mg 0.17mg 12%
Copper 0.198mg 0.096mg 11%
Polyunsaturated fat 1.72g 0.107g 11%
Magnesium 59mg 16mg 10%
Vitamin B5 0.456mg 9%
Sodium 601mg 430mg 7%
Fats 4.27g 0.2g 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin C 0.2mg 4mg 4%
Saturated fat 0.989g 0.029g 4%
Vitamin A 0µg 28µg 3%
Monounsaturated fat 1.019g 0.016g 3%
Vitamin E 0.24mg 2%
Potassium 223mg 270mg 1%
Net carbs 51.07g 5.6g N/A
Sugar 6.42g N/A
Vitamin B6 0.153mg 0.149mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Salsa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
9%
Salsa
Minerals Daily Need Coverage Score
89%
Wheat Bread
23%
Salsa

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 171mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.96g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 60)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.