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Potato vs. Salsa — In-Depth Nutrition Comparison

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Significant differences between potatoes and salsa

  • Potatoes have more vitamin C and vitamin B6; however, salsa is richer in iron and vitamin A.
  • Salsa covers your daily sodium needs 18% more than potatoes.
  • Salsa has 5 times less vitamin C than potatoes. Potatoes have 19.7mg of vitamin C, while salsa has 4mg.
  • Potatoes contain less sodium.

Specific food types used in this comparison are Potatoes, flesh and skin, raw and USDA Commodity, salsa.

Infographic

Potato 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.
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Salsa
1
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 more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +57.4%
Contains more CopperCopper +14.6%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +90%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +∞%
Contains more IronIron +176.5%
~equal in Calcium ~12mg
~equal in Selenium ~0.4µg

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.
Potato
7
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Salsa
2
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 +392.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +26.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B3 ~1.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 ProteinProtein +36.7%
Contains more CarbsCarbs +149.9%
Contains more FatsFats +122.2%
Contains more WaterWater +13.2%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Salsa
2
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 -13.8%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +154.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Salsa DV% diff.
Iron 0.81mg 2.24mg 18%
Sodium 6mg 430mg 18%
Vitamin C 19.7mg 4mg 17%
Vitamin B6 0.298mg 0.149mg 11%
Manganese 0.2mg 9%
Vitamin B5 0.295mg 6%
Starch 15.29g 6%
Potassium 425mg 270mg 5%
Phosphorus 57mg 30mg 4%
Vitamin B1 0.081mg 0.05mg 3%
Carbs 17.49g 7g 3%
Fiber 2.1g 1.4g 3%
Vitamin A 0µg 28µg 3%
Choline 12.1mg 2%
Vitamin K 2µg 2%
Calories 77kcal 36kcal 2%
Copper 0.11mg 0.096mg 2%
Magnesium 23mg 16mg 2%
Zinc 0.3mg 0.17mg 1%
Protein 2.05g 1.5g 1%
Folate 15µg 19µg 1%
Fats 0.09g 0.2g 0%
Net carbs 15.39g 5.6g N/A
Calcium 12mg 12mg 0%
Sugar 0.82g N/A
Vitamin E 0.01mg 0%
Selenium 0.4µg 0.4µg 0%
Vitamin B2 0.032mg 0.03mg 0%
Vitamin B3 1.061mg 1.08mg 0%
Saturated fat 0.025g 0.029g 0%
Monounsaturated fat 0.002g 0.016g 0%
Polyunsaturated fat 0.042g 0.107g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Salsa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
9%
Salsa
Minerals Daily Need Coverage Score
19%
Potato
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 86)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 424mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.