Salsa vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between salsa and avocadoes
- Salsa is higher in iron and vitamin A, yet avocadoes are higher in fiber, folate, copper, vitamin B6, vitamin B2, and vitamin C.
- Avocadoes cover your daily fiber needs 21% more than salsa.
- Salsa contains 61 times more sodium than avocadoes. While salsa contains 430mg of sodium, avocadoes contain only 7mg.
Food varieties used in this article are USDA Commodity, salsa and Avocados, raw, all commercial varieties.
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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.
| Contains more IronIron | +307.3% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more PotassiumPotassium | +79.6% |
| Contains more CopperCopper | +97.9% |
| Contains more ZincZinc | +276.5% |
| Contains more PhosphorusPhosphorus | +73.3% |
| Contains less SodiumSodium | -98.4% |
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.
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B3Vitamin B3 | +60.9% |
| Contains more Vitamin B6Vitamin B6 | +72.5% |
| Contains more FolateFolate | +326.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.389mg | 28% | |
| Monounsaturated fat | 0.016g | 9.799g | 24% |
| Fats | 0.2g | 14.66g | 22% |
| Iron | 2.24mg | 0.55mg | 21% |
| Fiber | 1.4g | 6.7g | 21% |
| Sodium | 430mg | 7mg | 18% |
| Vitamin K | 21µg | 18% | |
| Folate | 19µg | 81µg | 16% |
| Vitamin E | 2.07mg | 14% | |
| Polyunsaturated fat | 0.107g | 1.816g | 11% |
| Saturated fat | 0.029g | 2.126g | 10% |
| Copper | 0.096mg | 0.19mg | 10% |
| Vitamin B2 | 0.03mg | 0.13mg | 8% |
| Vitamin B6 | 0.149mg | 0.257mg | 8% |
| Vitamin C | 4mg | 10mg | 7% |
| Manganese | 0.142mg | 6% | |
| Calories | 36kcal | 160kcal | 6% |
| Potassium | 270mg | 485mg | 6% |
| Zinc | 0.17mg | 0.64mg | 4% |
| Vitamin B3 | 1.08mg | 1.738mg | 4% |
| Phosphorus | 30mg | 52mg | 3% |
| Magnesium | 16mg | 29mg | 3% |
| Choline | 14.2mg | 3% | |
| Vitamin A | 28µg | 7µg | 2% |
| Carbs | 7g | 8.53g | 1% |
| Protein | 1.5g | 2g | 1% |
| Vitamin B1 | 0.05mg | 0.067mg | 1% |
| Net carbs | 5.6g | 1.83g | N/A |
| Calcium | 12mg | 12mg | 0% |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Selenium | 0.4µg | 0.4µg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.5% |
| Contains more ProteinProtein | +33.3% |
| Contains more FatsFats | +7230% |
| Contains more CarbsCarbs | +21.9% |
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +61143.8% |
| Contains more Poly. FatPolyunsaturated fat | +1597.2% |
