Oatmeal vs. Salsa — In-Depth Nutrition Comparison
Compare
Differences between oatmeal and salsa
- Salsa contains less iron, vitamin B1, vitamin B2, vitamin B3, vitamin B6, selenium, calcium, phosphorus, and folate than oatmeal.
- Oatmeal's daily need coverage for iron is 47% higher.
- Salsa contains 13 times less selenium than oatmeal. Oatmeal contains 5µg of selenium, while salsa contains 0.4µg.
- The amount of sodium in oatmeal is lower.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and USDA Commodity, 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.
| Contains more MagnesiumMagnesium | +62.5% |
| Contains more CalciumCalcium | +566.7% |
| Contains more IronIron | +166.1% |
| Contains more ZincZinc | +264.7% |
| Contains more PhosphorusPhosphorus | +156.7% |
| Contains less SodiumSodium | -88.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1150% |
| Contains more PotassiumPotassium | +342.6% |
| Contains more CopperCopper | +45.5% |
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.
| Contains more Vitamin AVitamin A | +364.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +616.7% |
| Contains more Vitamin B3Vitamin B3 | +180.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +94.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +131.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 2.24mg | 47% |
| Manganese | 0.558mg | 24% | |
| Vitamin B1 | 0.26mg | 0.05mg | 18% |
| Sodium | 49mg | 430mg | 17% |
| Vitamin B2 | 0.215mg | 0.03mg | 14% |
| Vitamin B3 | 3.025mg | 1.08mg | 12% |
| Vitamin B6 | 0.29mg | 0.149mg | 11% |
| Vitamin A | 130µg | 28µg | 11% |
| Selenium | 5µg | 0.4µg | 8% |
| Calcium | 80mg | 12mg | 7% |
| Phosphorus | 77mg | 30mg | 7% |
| Vitamin B5 | 0.317mg | 6% | |
| Potassium | 61mg | 270mg | 6% |
| Folate | 44µg | 19µg | 6% |
| Zinc | 0.62mg | 0.17mg | 4% |
| Starch | 10.37g | 4% | |
| Vitamin C | 0mg | 4mg | 4% |
| Copper | 0.066mg | 0.096mg | 3% |
| Polyunsaturated fat | 0.426g | 0.107g | 2% |
| Protein | 2.37g | 1.5g | 2% |
| Calories | 68kcal | 36kcal | 2% |
| Magnesium | 26mg | 16mg | 2% |
| Carbs | 11.67g | 7g | 2% |
| Fats | 1.36g | 0.2g | 2% |
| Monounsaturated fat | 0.391g | 0.016g | 1% |
| Saturated fat | 0.226g | 0.029g | 1% |
| Fiber | 1.7g | 1.4g | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 9.97g | 5.6g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58% |
| Contains more FatsFats | +580% |
| Contains more CarbsCarbs | +66.7% |
| Contains more OtherOther | +180.7% |
~equal in
Water
~89.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2343.8% |
| Contains more Poly. FatPolyunsaturated fat | +298.1% |
| Contains less Sat. FatSaturated fat | -87.2% |
