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Salsa vs. American cheese — In-Depth Nutrition Comparison

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Differences between salsa and American cheese

  • Salsa has more iron, while American cheese has more calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • American cheese's daily need coverage for calcium is 103% higher.
  • American cheese contains 4 times less iron than salsa. Salsa contains 2.24mg of iron, while American cheese contains 0.63mg.
  • The amount of sodium in salsa is lower.

The food types used in this comparison are USDA Commodity, salsa and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Salsa vs American cheese infographic
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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.
Salsa
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +104.5%
Contains more IronIron +255.6%
Contains more CopperCopper +108.7%
Contains less SodiumSodium -74.3%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +8608.3%
Contains more ZincZinc +1364.7%
Contains more PhosphorusPhosphorus +2036.7%
Contains more SeleniumSelenium +4950%

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.
Salsa
5
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%
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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +1321.1%
Contains more Vitamin B6Vitamin B6 +175.9%
Contains more FolateFolate +137.5%
Contains more Vitamin AVitamin A +792.9%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +89.2%
Contains more WaterWater +126.5%
Contains more ProteinProtein +1108.7%
Contains more FatsFats +15795%
Contains more OtherOther +323.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +51375%
Contains more Poly. FatPolyunsaturated fat +1101.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa American cheese DV% diff.
Calcium 12mg 1045mg 103%
Phosphorus 30mg 641mg 87%
Saturated fat 0.029g 18.057g 82%
Vitamin B12 0µg 1.5µg 63%
Sodium 430mg 1671mg 54%
Fats 0.2g 31.79g 49%
Selenium 0.4µg 20.2µg 36%
Cholesterol 0mg 100mg 33%
Protein 1.5g 18.13g 33%
Vitamin A 28µg 250µg 25%
Monounsaturated fat 0.016g 8.236g 21%
Zinc 0.17mg 2.49mg 21%
Iron 2.24mg 0.63mg 20%
Calories 36kcal 371kcal 17%
Vitamin B2 0.03mg 0.234mg 16%
Polyunsaturated fat 0.107g 1.286g 8%
Vitamin B5 0.403mg 8%
Choline 36.2mg 7%
Vitamin B6 0.149mg 0.054mg 7%
Vitamin B3 1.08mg 0.076mg 6%
Fiber 1.4g 0g 6%
Copper 0.096mg 0.046mg 6%
Vitamin E 0.8mg 5%
Potassium 270mg 132mg 4%
Vitamin C 4mg 0mg 4%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin D 0.6µg 3%
Folate 19µg 8µg 3%
Vitamin D 23IU 3%
Manganese 0.041mg 2%
Magnesium 16mg 26mg 2%
Vitamin K 2.6µg 2%
Carbs 7g 3.7g 1%
Net carbs 5.6g 3.7g N/A
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa American cheese
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
9%
Salsa
33%
American cheese
Minerals Daily Need Coverage Score
23%
Salsa
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 1241mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 18.028g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 27)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.4)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
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.

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.