Ketchup vs. Salsa — In-Depth Nutrition Comparison

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Summary of differences between ketchup and salsa

Ketchup has more vitamin B2; however, salsa is higher in iron.
Salsa covers your daily need for iron, 24% more than ketchup.
Ketchup has 6 times more vitamin B2 than salsa. While ketchup has 0.166mg of vitamin B2, salsa has only 0.03mg.
Salsa has less sodium.

These are the specific foods used in this comparison Catsup 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.

Ketchup

Salsa

Contains more CalciumCalcium	+25%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+75%

Contains more MagnesiumMagnesium	+23.1%
Contains more IronIron	+540%
Contains more CopperCopper	+12.9%
Contains more PhosphorusPhosphorus	+15.4%
Contains less SodiumSodium	-52.6%

~equal in Potassium ~270mg

~equal in Zinc ~0.17mg

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.

Ketchup

Salsa

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+453.3%
Contains more Vitamin B3Vitamin B3	+32.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+354.5%
Contains more FolateFolate	+111.1%

~equal in Vitamin C ~4mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~28µg

~equal in Vitamin B6 ~0.149mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.35mg	2.24mg	24%
Sodium	907mg	430mg	21%
Fructose	8.72g		11%
Vitamin E	1.46mg		10%
Vitamin B2	0.166mg	0.03mg	10%
Carbs	27.4g	7g	7%
Fiber	0.3g	1.4g	4%
Manganese	0.084mg		4%
Calories	101kcal	36kcal	3%
Vitamin B1	0.011mg	0.05mg	3%
Vitamin K	3µg		3%
Folate	9µg	19µg	3%
Vitamin B3	1.434mg	1.08mg	2%
Choline	12.5mg		2%
Protein	1.04g	1.5g	1%
Magnesium	13mg	16mg	1%
Copper	0.085mg	0.096mg	1%
Phosphorus	26mg	30mg	1%
Selenium	0.7µg	0.4µg	1%
Vitamin B5	0.047mg		1%
Vitamin B6	0.158mg	0.149mg	1%
Protein per 100 calories	1g	4.2g	N/A
Calories per 10 g protein	971kcal	240kcal	N/A
Weight per 100 calories	99g	278g	N/A
Fats	0.1g	0.2g	0%
Vitamin C	4.1mg	4mg	0%
Net carbs	27.1g	5.6g	N/A
Calcium	15mg	12mg	0%
Potassium	281mg	270mg	0%
Sugar	21.27g		N/A
Zinc	0.17mg	0.17mg	0%
Vitamin A	26µg	28µg	0%
Saturated fat	0.014g	0.029g	0%
Monounsaturated fat	0.015g	0.016g	0%
Polyunsaturated fat	0.041g	0.107g	0%
Tryptophan	0.005mg		0%
Threonine	0.019mg		0%
Isoleucine	0.014mg		0%
Leucine	0.021mg		0%
Lysine	0.023mg		0%
Methionine	0.005mg		0%
Phenylalanine	0.021mg		0%
Valine	0.014mg		0%
Histidine	0.013mg		0%