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Pico de gallo vs. Enchilada sauce — In-Depth Nutrition Comparison

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What are the main differences between Pico de gallo and Enchilada sauce?

  • Enchilada sauce has more Iron than Pico de gallo.
  • Enchilada sauce's daily need coverage for Sodium is 17% higher.
  • Pico de gallo is lower in Sodium.

We used PACE, Pico De Gallo and PACE, Enchilada Sauce types in this comparison.

Infographic

Pico de gallo vs Enchilada sauce 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 23% 0% 0% 0% 113% 0% 0%
Contains less SodiumSodium -45.9%
Contains more IronIron +∞%
~equal in Magnesium ~mg
~equal in Calcium ~mg
~equal in Potassium ~mg
~equal in Copper ~mg
~equal in Zinc ~mg
~equal in Phosphorus ~mg
~equal in Manganese ~mg
~equal in Selenium ~µg

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 13% 19% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 6.7% 40% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +90%
Contains more Vitamin AVitamin A +113.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
2% 8% 87% 3%
Protein: 1.67 g
Fats: 0 g
Carbs: 8.33 g
Water: 87.1 g
Other: 2.9 g
Contains more CarbsCarbs +12.6%
Contains more ProteinProtein +∞%
Contains more OtherOther +10.7%
~equal in Fats ~0g
~equal in Water ~87.1g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Enchilada sauce Opinion
Calories 31kcal 40kcal Enchilada sauce
Protein 0g 1.67g Enchilada sauce
Vitamin C 3.8mg 2mg Pico de gallo
Net carbs 9.38g 6.63g Pico de gallo
Carbs 9.38g 8.33g Pico de gallo
Iron 0mg 0.6mg Enchilada sauce
Sugar 6.25g 6.67g Pico de gallo
Fiber 1.7g Enchilada sauce
Sodium 469mg 867mg Pico de gallo
Vitamin A 313IU 667IU Enchilada sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Enchilada sauce
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
2%
Pico de gallo
4%
Enchilada sauce
Minerals Daily Need Coverage Score
6%
Pico de gallo
14%
Enchilada sauce

Comparison summary

Which food is lower in Sugar?
Pico de gallo
Pico de gallo is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Pico de gallo
Pico de gallo contains less Sodium (difference - 398mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.