Pico de gallo vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between pico de gallo and salsa
- Salsa is higher than pico de gallo in iron.
- Salsa covers your daily iron needs 28% more than pico de gallo.
Food varieties used in this article are PACE, Pico De Gallo 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 CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
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.
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more CarbsCarbs | +34% |
| Contains more OtherOther | +63.8% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
~equal in
Water
~89.7g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0mg | 2.24mg | 28% |
| Vitamin B6 | 0.149mg | 11% | |
| Copper | 0.096mg | 11% | |
| Potassium | 270mg | 8% | |
| Vitamin B3 | 1.08mg | 7% | |
| Fiber | 1.4g | 6% | |
| Folate | 19µg | 5% | |
| Magnesium | 16mg | 4% | |
| Vitamin B1 | 0.05mg | 4% | |
| Phosphorus | 30mg | 4% | |
| Vitamin A | 28µg | 3% | |
| Protein | 0g | 1.5g | 3% |
| Zinc | 0.17mg | 2% | |
| Vitamin B2 | 0.03mg | 2% | |
| Sodium | 469mg | 430mg | 2% |
| Selenium | 0.4µg | 1% | |
| Polyunsaturated fat | 0.107g | 1% | |
| Calcium | 0mg | 12mg | 1% |
| Carbs | 9.38g | 7g | 1% |
| Calories | 31kcal | 36kcal | 0% |
| Fats | 0g | 0.2g | 0% |
| Vitamin C | 3.8mg | 4mg | 0% |
| Net carbs | 9.38g | 5.6g | N/A |
| Sugar | 6.25g | N/A | |
| Saturated fat | 0g | 0.029g | 0% |
| Monounsaturated fat | 0.016g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
1%
9%
Minerals Daily Need Coverage Score
6%
23%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Salsa contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa is relatively richer in vitamins
Which food is lower in Saturated fat?
Pico de gallo is lower in Saturated fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)