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Orange juice vs. Salsa — In-Depth Nutrition Comparison

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The main differences between orange juice and salsa

  • Orange juice is richer in vitamin C, yet salsa is richer in iron, vitamin B6, vitamin A, and copper.
  • Daily need coverage for vitamin C for orange juice is 51% higher.
  • Orange juice contains less sodium.

Food types used in this article are Orange juice, raw and USDA Commodity, salsa.

Infographic

Orange juice vs Salsa infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Salsa
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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 -99.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +35%
Contains more IronIron +1020%
Contains more CopperCopper +118.2%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +76.5%
Contains more SeleniumSelenium +300%
~equal in Calcium ~12mg

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 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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Salsa
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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 +1150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +272.5%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
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 CarbsCarbs +48.6%
Contains more ProteinProtein +114.3%
Contains more OtherOther +300%
~equal in Fats ~0.2g
~equal in Water ~89.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
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 less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +167.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Salsa
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange juice Salsa DV% diff.
Vitamin C 50mg 4mg 51%
Iron 0.2mg 2.24mg 26%
Sodium 1mg 430mg 19%
Vitamin B6 0.04mg 0.149mg 8%
Copper 0.044mg 0.096mg 6%
Fiber 0.2g 1.4g 5%
Vitamin B5 0.19mg 4%
Vitamin B3 0.4mg 1.08mg 4%
Vitamin B1 0.09mg 0.05mg 3%
Folate 30µg 19µg 3%
Potassium 200mg 270mg 2%
Protein 0.7g 1.5g 2%
Phosphorus 17mg 30mg 2%
Vitamin A 10µg 28µg 2%
Magnesium 11mg 16mg 1%
Carbs 10.4g 7g 1%
Zinc 0.05mg 0.17mg 1%
Choline 6.2mg 1%
Manganese 0.014mg 1%
Selenium 0.1µg 0.4µg 1%
Calories 45kcal 36kcal 0%
Fats 0.2g 0.2g 0%
Net carbs 10.2g 5.6g N/A
Calcium 11mg 12mg 0%
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin B2 0.03mg 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.024g 0.029g 0%
Monounsaturated fat 0.036g 0.016g 0%
Polyunsaturated fat 0.04g 0.107g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Salsa
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
20%
Orange juice
9%
Salsa
Minerals Daily Need Coverage Score
6%
Orange juice
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 8.4g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.005g)
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.