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  6. Margarine vs. Salsa

Margarine vs. Salsa — In-Depth Nutrition Comparison

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A recap on differences between Margarine and Salsa

  • Margarine is higher in Vitamin A RAE, yet Salsa is higher in Iron, Vitamin B6, Copper, Potassium, Vitamin B3, and Fiber.
  • Margarine covers your daily Vitamin A RAE needs 88% more than Salsa.
  • Margarine contains 524 times more Saturated Fat than Salsa. While Margarine contains 15.189g of Saturated Fat, Salsa contains only 0.029g.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and USDA Commodity, salsa.

Infographic

Margarine 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.
Margarine
Margarine
1
:
8
Salsa
Salsa
Contains less Sodium -99.5%
Contains more Calcium +300%
Contains more Iron +3633.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +500%
Contains more Potassium +1400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains less Sodium -99.5%
Contains more Calcium +300%
Contains more Iron +3633.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +500%
Contains more Potassium +1400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Margarine
Margarine
6
:
5
Salsa
Salsa
Contains more Vitamin A +550.4%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +4595.7%
Contains more Vitamin B6 +1555.6%
Contains more Folate +1800%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin A +550.4%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +4595.7%
Contains more Vitamin B6 +1555.6%
Contains more Folate +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
2
:
3
Salsa
Salsa
Contains more Fats +40255%
Contains more Other +19.4%
Contains more Protein +837.5%
Contains more Carbs +900%
Contains more Water +443%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Fats +40255%
Contains more Other +19.4%
Contains more Protein +837.5%
Contains more Carbs +900%
Contains more Water +443%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Salsa
Salsa
Contains more Monounsaturated Fat +242881.3%
Contains more Polyunsaturated fat +22612.1%
Contains less Saturated Fat -99.8%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +242881.3%
Contains more Polyunsaturated fat +22612.1%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine Salsa
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Margarine Salsa Opinion
Net carbs 0.7g 5.6g Salsa
Protein 0.16g 1.5g Salsa
Fats 80.71g 0.2g Margarine
Carbs 0.7g 7g Salsa
Calories 717kcal 36kcal Margarine
Fiber 0g 1.4g Salsa
Calcium 3mg 12mg Salsa
Iron 0.06mg 2.24mg Salsa
Magnesium 3mg 16mg Salsa
Phosphorus 5mg 30mg Salsa
Potassium 18mg 270mg Salsa
Sodium 2mg 430mg Margarine
Zinc 0mg 0.17mg Salsa
Copper 0mg 0.096mg Salsa
Selenium 0µg 0.4µg Salsa
Vitamin A 3577IU 550IU Margarine
Vitamin A RAE 819µg 28µg Margarine
Vitamin E 9mg Margarine
Vitamin C 0.2mg 4mg Salsa
Vitamin B1 0.01mg 0.05mg Salsa
Vitamin B2 0.037mg 0.03mg Margarine
Vitamin B3 0.023mg 1.08mg Salsa
Vitamin B6 0.009mg 0.149mg Salsa
Folate 1µg 19µg Salsa
Vitamin B12 0.1µg 0µg Margarine
Vitamin K 93µg Margarine
Trans Fat 14.89g Salsa
Saturated Fat 15.189g 0.029g Salsa
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 0.016g Margarine
Polyunsaturated fat 24.302g 0.107g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Salsa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Margarine
11%
Salsa
Minerals Daily Need Coverage Score
1%
Margarine
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 15.16g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.5)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 428mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.