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Salsa vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between salsa and bamboo shoots

  • Salsa is richer in iron and vitamin A, yet bamboo shoots are richer in copper, zinc, vitamin B1, potassium, and vitamin B6.
  • Daily need coverage for iron for salsa is 22% higher.
  • Salsa contains 108 times more sodium than bamboo shoots. Salsa contains 430mg of sodium, while bamboo shoots contain 4mg.

Food types used in this article are USDA Commodity, salsa and Bamboo shoots, raw.

Infographic

Salsa vs Bamboo shoots 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.
Salsa
2
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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +433.3%
Contains more IronIron +348%
Contains more PotassiumPotassium +97.4%
Contains more CopperCopper +97.9%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +96.7%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +100%
~equal in Calcium ~13mg

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
3
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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B3Vitamin B3 +80%
Contains more FolateFolate +171.4%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B6Vitamin B6 +61.1%
~equal in Vitamin C ~4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

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
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more CarbsCarbs +34.6%
Contains more OtherOther +77.8%
Contains more ProteinProtein +73.3%
Contains more FatsFats +50%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains less Sat. FatSaturated fat -58%
Contains more Mono. FatMonounsaturated fat +128.6%
Contains more Poly. FatPolyunsaturated fat +25.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Bamboo shoots DV% diff.
Iron 2.24mg 0.5mg 22%
Sodium 430mg 4mg 19%
Manganese 0.262mg 11%
Copper 0.096mg 0.19mg 10%
Potassium 270mg 533mg 8%
Vitamin B1 0.05mg 0.15mg 8%
Zinc 0.17mg 1.1mg 8%
Vitamin B6 0.149mg 0.24mg 7%
Vitamin E 1mg 7%
Phosphorus 30mg 59mg 4%
Vitamin B2 0.03mg 0.07mg 3%
Fiber 1.4g 2.2g 3%
Vitamin B3 1.08mg 0.6mg 3%
Magnesium 16mg 3mg 3%
Vitamin B5 0.161mg 3%
Folate 19µg 7µg 3%
Vitamin A 28µg 1µg 3%
Protein 1.5g 2.6g 2%
Carbs 7g 5.2g 1%
Selenium 0.4µg 0.8µg 1%
Calories 36kcal 27kcal 0%
Fats 0.2g 0.3g 0%
Vitamin C 4mg 4mg 0%
Net carbs 5.6g 3g N/A
Calcium 12mg 13mg 0%
Sugar 3g N/A
Saturated fat 0.029g 0.069g 0%
Monounsaturated fat 0.016g 0.007g 0%
Polyunsaturated fat 0.107g 0.134g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Bamboo shoots
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
13%
Bamboo shoots
Minerals Daily Need Coverage Score
23%
Salsa
23%
Bamboo shoots

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 3g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 426mg)
Which food is richer in minerals?
Bamboo shoots
Bamboo shoots is relatively richer in minerals
Which food is richer in vitamins?
Bamboo shoots
Bamboo shoots is relatively richer in vitamins
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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.