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  6. Margarine vs. Salsa

Margarine vs. Salsa — In-Depth Nutrition Comparison

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A recap on the differences between margarine and salsa

  • Margarine is higher in vitamin A, yet salsa is higher in iron, vitamin B6, copper, potassium, vitamin B3, and fiber.
  • Margarine covers your daily saturated fat needs 76% more than salsa.
  • Margarine contains 7 times more vitamin A than salsa. While margarine contains 3577 IU of vitamin A, salsa contains only 550 IU.
  • The amount of saturated fat in salsa is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Salsa
Salsa
8
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 less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +1400%
Contains more IronIron +3633.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Salsa
Salsa
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 9.3% 0% 13% 6.9% 20% 0% 34% 0% 0% 14%
Contains more Vitamin AVitamin A +2825%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +4595.7%
Contains more Vitamin B6Vitamin B6 +1555.6%
Contains more FolateFolate +1800%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Margarine Salsa DV% diff.
Polyunsaturated fat 24.302g 0.107g 161%
Fats 80.71g 0.2g 124%
Monounsaturated fat 38.877g 0.016g 97%
Vitamin A 819µg 28µg 88%
Vitamin K 93µg 78%
Saturated fat 15.189g 0.029g 69%
Vitamin E 9mg 60%
Calories 717kcal 36kcal 34%
Iron 0.06mg 2.24mg 27%
Sodium 2mg 430mg 19%
Copper 0mg 0.096mg 11%
Vitamin B6 0.009mg 0.149mg 11%
Potassium 18mg 270mg 7%
Vitamin B3 0.023mg 1.08mg 7%
Fiber 0g 1.4g 6%
Folate 1µg 19µg 5%
Vitamin C 0.2mg 4mg 4%
Phosphorus 5mg 30mg 4%
Vitamin B12 0.1µg 0µg 4%
Protein 0.16g 1.5g 3%
Magnesium 3mg 16mg 3%
Vitamin B1 0.01mg 0.05mg 3%
Carbs 0.7g 7g 2%
Zinc 0mg 0.17mg 2%
Choline 12.4mg 2%
Calcium 3mg 12mg 1%
Selenium 0µg 0.4µg 1%
Vitamin B2 0.037mg 0.03mg 1%
Protein per 100 calories 0.02g 4.2g N/A
Calories per 10 g protein 44813kcal 240kcal N/A
Weight per 100 calories 14g 278g N/A
Unsaturated / Saturated Fat ratio 4.2 4.2 N/A
Net carbs 0.7g 5.6g N/A
Trans fat 14.89g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Salsa
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 +242881.3%
Contains more Poly. FatPolyunsaturated fat +22612.1%
Contains less Sat. FatSaturated fat -99.8%

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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. 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.