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Peanut butter vs. Salsa — In-Depth Nutrition Comparison

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What are the main differences between Peanut butter and Salsa?

  • Peanut butter has more Vitamin B3, Phosphorus, Copper, Magnesium, Vitamin B6, Zinc, Folate, and Fiber than Salsa.
  • Peanut butter's daily need coverage for Vitamin B3 is 75% higher.
  • Salsa has 356 times less Saturated Fat than Peanut butter. Peanut butter has 10.325g of Saturated Fat, while Salsa has 0.029g.

We used Peanut butter, smooth style, without salt and USDA Commodity, salsa types in this comparison.

Infographic

Peanut butter 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.
Contains more Calcium +308.3%
Contains more Magnesium +950%
Contains more Phosphorus +1016.7%
Contains more Potassium +106.7%
Contains less Sodium -96%
Contains more Zinc +1376.5%
Contains more Copper +339.6%
Contains more Selenium +925%
Contains more Iron +28.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains more Calcium +308.3%
Contains more Magnesium +950%
Contains more Phosphorus +1016.7%
Contains more Potassium +106.7%
Contains less Sodium -96%
Contains more Zinc +1376.5%
Contains more Copper +339.6%
Contains more Selenium +925%
Contains more Iron +28.7%

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.
:
2
Salsa
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +540%
Contains more Vitamin B3 +1114.1%
Contains more Vitamin B6 +196%
Contains more Folate +357.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 B1 +200%
Contains more Vitamin B2 +540%
Contains more Vitamin B3 +1114.1%
Contains more Vitamin B6 +196%
Contains more Folate +357.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1380.7%
Contains more Fats +25580%
Contains more Carbs +218.7%
Contains more Other +80.6%
Contains more Water +7192.7%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Protein +1380.7%
Contains more Fats +25580%
Contains more Carbs +218.7%
Contains more Other +80.6%
Contains more Water +7192.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +162031.3%
Contains more Polyunsaturated fat +11615%
Contains less Saturated Fat -99.7%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +162031.3%
Contains more Polyunsaturated fat +11615%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Salsa Opinion
Net carbs 17.31g 5.6g Peanut butter
Protein 22.21g 1.5g Peanut butter
Fats 51.36g 0.2g Peanut butter
Carbs 22.31g 7g Peanut butter
Calories 598kcal 36kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Salsa
Fiber 5g 1.4g Peanut butter
Calcium 49mg 12mg Peanut butter
Iron 1.74mg 2.24mg Salsa
Magnesium 168mg 16mg Peanut butter
Phosphorus 335mg 30mg Peanut butter
Potassium 558mg 270mg Peanut butter
Sodium 17mg 430mg Peanut butter
Zinc 2.51mg 0.17mg Peanut butter
Copper 0.422mg 0.096mg Peanut butter
Manganese 1.665mg Peanut butter
Selenium 4.1µg 0.4µg Peanut butter
Vitamin A 0IU 550IU Salsa
Vitamin A RAE 0µg 28µg Salsa
Vitamin E 9.1mg Peanut butter
Vitamin C 0mg 4mg Salsa
Vitamin B1 0.15mg 0.05mg Peanut butter
Vitamin B2 0.192mg 0.03mg Peanut butter
Vitamin B3 13.112mg 1.08mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.441mg 0.149mg Peanut butter
Folate 87µg 19µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.075g Salsa
Saturated Fat 10.325g 0.029g Salsa
Monounsaturated Fat 25.941g 0.016g Peanut butter
Polyunsaturated fat 12.535g 0.107g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
11%
Salsa
Minerals Daily Need Coverage Score
84%
Peanut butter
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 10.296g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 14)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 413mg)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.