Salsa vs. Beans — In-Depth Nutrition Comparison
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What are the differences between salsa and beans?
- Salsa is higher in iron and vitamin A; however, beans are richer in fiber, copper, zinc, phosphorus, vitamin B1, and selenium.
- Salsa's daily need coverage for iron is 24% more.
- Beans contain 430 times less sodium than salsa. Salsa contains 430mg of sodium, while beans contain 1mg.
We used USDA Commodity, salsa and Beans, baked, canned, no salt added types in this article.
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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 | +672.4% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +316.7% |
| Contains more CopperCopper | +114.6% |
| Contains more ZincZinc | +723.5% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +1025% |
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 CVitamin C | +29% |
| Contains more Vitamin AVitamin A | +460% |
| Contains more Vitamin B3Vitamin B3 | +151.2% |
| Contains more Vitamin B6Vitamin B6 | +14.6% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more FolateFolate | +26.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.29mg | 24% |
| Sodium | 430mg | 1mg | 19% |
| Fiber | 1.4g | 5.5g | 16% |
| Copper | 0.096mg | 0.206mg | 12% |
| Phosphorus | 30mg | 104mg | 11% |
| Zinc | 0.17mg | 1.4mg | 11% |
| Vitamin B1 | 0.05mg | 0.15mg | 8% |
| Selenium | 0.4µg | 4.5µg | 7% |
| Protein | 1.5g | 4.8g | 7% |
| Choline | 30.8mg | 6% | |
| Vitamin B3 | 1.08mg | 0.43mg | 4% |
| Carbs | 7g | 20.49g | 4% |
| Magnesium | 16mg | 32mg | 4% |
| Calcium | 12mg | 50mg | 4% |
| Vitamin A | 28µg | 5µg | 3% |
| Calories | 36kcal | 105kcal | 3% |
| Vitamin B2 | 0.03mg | 0.06mg | 2% |
| Vitamin E | 0.15mg | 1% | |
| Potassium | 270mg | 296mg | 1% |
| Vitamin C | 4mg | 3.1mg | 1% |
| Vitamin B6 | 0.149mg | 0.13mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Folate | 19µg | 24µg | 1% |
| Fats | 0.2g | 0.4g | 0% |
| Net carbs | 5.6g | 14.99g | N/A |
| Sugar | 7.78g | N/A | |
| Saturated fat | 0.029g | 0.103g | 0% |
| Monounsaturated fat | 0.016g | 0.035g | 0% |
| Polyunsaturated fat | 0.107g | 0.172g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +23.6% |
| Contains more ProteinProtein | +220% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +192.7% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Mono. FatMonounsaturated fat | +118.8% |
| Contains more Poly. FatPolyunsaturated fat | +60.7% |
