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  6. Onion vs. Salsa

Onion vs. Salsa — In-Depth Nutrition Comparison

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Significant differences between onions and salsa

  • The amount of iron, vitamin A, copper, and vitamin B3 in salsa is higher than in onions.
  • Salsa covers your daily iron needs 25% more than onions.
  • Onions contain less sodium.

Specific food types used in this comparison are Onions, raw and USDA Commodity, salsa.

Infographic

Onion 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.
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Salsa
Salsa
4
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 more CalciumCalcium +91.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +84.9%
Contains more IronIron +966.7%
Contains more CopperCopper +146.2%
~equal in Zinc ~0.17mg
~equal in Phosphorus ~30mg

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.
Onion
Onion
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Salsa
Salsa
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +85%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +831%
Contains more Vitamin B6Vitamin B6 +24.2%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Onion Salsa DV% diff.
Iron 0.21mg 2.24mg 25%
Sodium 4mg 430mg 19%
Manganese 0.129mg 6%
Vitamin B3 0.116mg 1.08mg 6%
Copper 0.039mg 0.096mg 6%
Vitamin C 7.4mg 4mg 4%
Potassium 146mg 270mg 4%
Vitamin A 0µg 28µg 3%
Vitamin B5 0.123mg 2%
Fructose 1.29g 2%
Vitamin B6 0.12mg 0.149mg 2%
Fiber 1.7g 1.4g 1%
Calcium 23mg 12mg 1%
Magnesium 10mg 16mg 1%
Carbs 9.34g 7g 1%
Choline 6.1mg 1%
Polyunsaturated fat 0.017g 0.107g 1%
Protein 1.1g 1.5g 1%
Calories 40kcal 36kcal 0%
Fats 0.1g 0.2g 0%
Net carbs 7.64g 5.6g N/A
Sugar 4.24g N/A
Zinc 0.17mg 0.17mg 0%
Phosphorus 29mg 30mg 0%
Vitamin E 0.02mg 0%
Selenium 0.5µg 0.4µg 0%
Vitamin B1 0.046mg 0.05mg 0%
Vitamin B2 0.027mg 0.03mg 0%
Vitamin K 0.4µg 0%
Folate 19µg 19µg 0%
Saturated fat 0.042g 0.029g 0%
Monounsaturated fat 0.013g 0.016g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Salsa
Salsa
4
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more CarbsCarbs +33.4%
Contains more ProteinProtein +36.4%
Contains more FatsFats +100%
Contains more OtherOther +357.1%
~equal in Water ~89.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Salsa
Salsa
3
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 less Sat. FatSaturated fat -31%
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +529.4%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.