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Pico de gallo vs. Tart — In-Depth Nutrition Comparison

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What are the main differences between pico de gallo and tart?

  • Tart has more iron and vitamin A than pico de gallo.
  • Tart's daily need coverage for iron is 43% higher.

We used PACE, Pico De Gallo and Breakfast tart, low fat types in this comparison.

Infographic

Pico de gallo vs Tart 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%
Tart
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -23%
~equal in Manganese ~mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tart
9
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% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
~equal in Vitamin C ~3.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

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
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more WaterWater +630.9%
Contains more OtherOther +122%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +718.8%

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 Tart
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pico de gallo Tart DV% diff.
Iron 0mg 3.42mg 43%
Vitamin B2 0.549mg 42%
Vitamin A 285µg 32%
Vitamin B6 0.38mg 29%
Folate 100µg 25%
Vitamin B3 3.8mg 24%
Vitamin B1 0.285mg 24%
Selenium 12.9µg 23%
Carbs 9.38g 76.8g 22%
Calories 31kcal 372kcal 17%
Phosphorus 93mg 13%
Magnesium 44mg 10%
Fats 0g 5.99g 9%
Copper 0.073mg 8%
Monounsaturated fat 3.338g 8%
Protein 0g 3.99g 8%
Saturated fat 0g 1.393g 6%
Fiber 1.5g 6%
Polyunsaturated fat 0.878g 6%
Sodium 469mg 361mg 5%
Calcium 0mg 44mg 4%
Vitamin E 0.53mg 4%
Zinc 0.28mg 3%
Potassium 66mg 2%
Choline 8.4mg 2%
Vitamin C 3.8mg 3.8mg 0%
Net carbs 9.38g 75.3g N/A
Sugar 6.25g 4.87g N/A
Vitamin K 0.4µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Tart
Low Calories diet ok
Low Fats diet ok
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
1%
Pico de gallo
43%
Tart
Minerals Daily Need Coverage Score
6%
Pico de gallo
37%
Tart

Comparison summary

Which food is lower in Sugar?
Tart
Tart is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Tart
Tart contains less Sodium (difference - 108mg)
Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1.393g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 45)
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.