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Coconut oil vs Salsa - In-Depth Nutrition Comparison

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Coconut oil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Salsa
Contains less Sodium -100%
Contains more Iron +4380%
Contains more Calcium +1100%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +750%
Contains more Phosphorus +∞%
Contains less Sodium -100%
Contains more Iron +4380%
Contains more Calcium +1100%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +750%
Contains more Phosphorus +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Salsa
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
0
Coconut oil
9
Salsa
Mineral Summary Score
0
Coconut oil
20
Salsa

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
0%
Coconut oil
9%
Salsa
Carbohydrates
0%
Coconut oil
7%
Salsa
Fats
457%
Coconut oil
1%
Salsa

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut oil Salsa
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut oil Salsa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Salsa
Salsa contains less Sugars (difference - 0g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 82.446g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 22)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.2)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 430mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut oil Salsa Opinion
Calories 892 36 Coconut oil
Protein 0 1.5 Salsa
Fats 99.06 0.2 Coconut oil
Vitamin C 0 4 Salsa
Carbs 0 7 Salsa
Cholesterol 0 0
Vitamin D 0 Coconut oil
Iron 0.05 2.24 Salsa
Calcium 1 12 Salsa
Potassium 0 270 Salsa
Magnesium 0 16 Salsa
Sugars 0 Coconut oil
Fiber 0 1.4 Salsa
Copper 0 0.096 Salsa
Zinc 0.02 0.17 Salsa
Starch
Phosphorus 0 30 Salsa
Sodium 0 430 Coconut oil
Vitamin A 0 550 Salsa
Vitamin E 0.11 Coconut oil
Vitamin D 0 Coconut oil
Vitamin B1 0 0.05 Salsa
Vitamin B2 0 0.03 Salsa
Vitamin B3 0 1.08 Salsa
Vitamin B5 0 Coconut oil
Vitamin B6 0 0.149 Salsa
Vitamin B12 0 0
Vitamin K 0.6 Coconut oil
Folic acid (B9) 0 0
Trans Fat 0.028 Salsa
Saturated Fat 82.475 0.029 Salsa
Monounsaturated Fat 6.332 0.016 Coconut oil
Polyunsaturated fat 1.702 0.107 Coconut oil
Tryptophan 0 Coconut oil
Threonine 0 Coconut oil
Isoleucine 0 Coconut oil
Leucine 0 Coconut oil
Lysine 0 Coconut oil
Methionine 0 Coconut oil
Phenylalanine 0 Coconut oil
Valine 0 Coconut oil
Histidine 0 Coconut oil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.