Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Salsa
  5. Compare
  6. Salsa vs. Benecol

Salsa vs. Benecol — In-Depth Nutrition Comparison

Compare

A recap on differences between Salsa and Benecol

  • Salsa is higher in Iron, Vitamin B6, Copper, Potassium, and Vitamin B3, yet Benecol is higher in Vitamin A RAE.
  • Benecol covers your daily Vitamin A RAE needs 149% more than Salsa.
  • The amount of Sodium in Salsa is lower.

Food varieties used in this article are USDA Commodity, salsa and Margarine-like spread, BENECOL Light Spread.

Infographic

Salsa vs Benecol 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
Salsa
9
:
1
Benecol
Benecol
Contains more Calcium +200%
Contains more Iron +∞%
Contains more Magnesium +1500%
Contains more Phosphorus +650%
Contains more Potassium +6650%
Contains less Sodium -35.8%
Contains more Zinc +∞%
Contains more Copper +∞%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Contains more Calcium +200%
Contains more Iron +∞%
Contains more Magnesium +1500%
Contains more Phosphorus +650%
Contains more Potassium +6650%
Contains less Sodium -35.8%
Contains more Zinc +∞%
Contains more Copper +∞%

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
Salsa
7
:
3
Benecol
Benecol
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin A +730.4%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Benecol
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 275% 745% 0% 0% 3% 0% 0% 0% 0% 0% 0% 142%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin A +730.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
3
:
2
Benecol
Benecol
Contains more Protein +∞%
Contains more Carbs +22.6%
Contains more Water +66.9%
Contains more Fats +19255%
Contains more Other +15.6%
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Benecol
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Contains more Protein +∞%
Contains more Carbs +22.6%
Contains more Water +66.9%
Contains more Fats +19255%
Contains more Other +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Benecol
Benecol
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +118225%
Contains more Polyunsaturated fat +11066.4%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +118225%
Contains more Polyunsaturated fat +11066.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Benecol Opinion
Net carbs 5.6g 5.71g Benecol
Protein 1.5g 0g Salsa
Fats 0.2g 38.71g Benecol
Carbs 7g 5.71g Salsa
Calories 36kcal 357kcal Benecol
Fiber 1.4g Salsa
Calcium 12mg 4mg Salsa
Iron 2.24mg 0mg Salsa
Magnesium 16mg 1mg Salsa
Phosphorus 30mg 4mg Salsa
Potassium 270mg 4mg Salsa
Sodium 430mg 670mg Salsa
Zinc 0.17mg 0mg Salsa
Copper 0.096mg 0mg Salsa
Selenium 0.4µg Salsa
Vitamin A 550IU 4567IU Benecol
Vitamin A RAE 28µg 1370µg Benecol
Vitamin E 37.22mg Benecol
Vitamin C 4mg Salsa
Vitamin B1 0.05mg 0.012mg Salsa
Vitamin B2 0.03mg 0mg Salsa
Vitamin B3 1.08mg 0mg Salsa
Vitamin B6 0.149mg 0mg Salsa
Folate 19µg Salsa
Vitamin K 56.5µg Benecol
Trans Fat 2.214g Salsa
Saturated Fat 0.029g 4.77g Salsa
Monounsaturated Fat 0.016g 18.932g Benecol
Polyunsaturated fat 0.107g 11.948g Benecol
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol
Omega-3 - ALA 1.976g Benecol

Which food is preferable for your diet?

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

People also compare

Salsa
Salsa vs Hoisin sauce
Hoisin sauce
Salsa
Salsa vs Béchamel sauce
Béchamel sauce
Salsa
Salsa vs Hot sauce
Hot sauce
Benecol
Benecol vs Butter
Butter
Benecol
Benecol vs Milk
Milk
Benecol
Benecol vs Cocoa butter
Cocoa butter

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
11%
Salsa
97%
Benecol
Minerals Daily Need Coverage Score
23%
Salsa
9%
Benecol

Comparison summary

Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 240mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 4.741g)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa
Salsa is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Benecol - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171035/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.