Salsa vs. Blackberry — In-Depth Nutrition Comparison
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Significant differences between salsa and blackberries
- Salsa has more iron, vitamin B6, and vitamin A; however, blackberries are richer in vitamin C, fiber, and copper.
- Salsa covers your daily iron needs 20% more than blackberries.
- Blackberries have 430 times less sodium than salsa. Salsa has 430mg of sodium, while blackberries have 1mg.
Specific food types used in this comparison are USDA Commodity, salsa and Blackberries, raw.
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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 PotassiumPotassium | +66.7% |
| Contains more IronIron | +261.3% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +141.7% |
| Contains more CopperCopper | +71.9% |
| Contains more ZincZinc | +211.8% |
| Contains less SodiumSodium | -99.8% |
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 | +154.5% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +67.2% |
| Contains more Vitamin B6Vitamin B6 | +396.7% |
| Contains more Vitamin CVitamin C | +425% |
| Contains more FolateFolate | +31.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more OtherOther | +344.4% |
| Contains more FatsFats | +145% |
| Contains more CarbsCarbs | +37.3% |
~equal in
Protein
~1.39g
~equal in
Water
~88.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains less Sat. FatSaturated fat | -51.7% |
| Contains more Mono. FatMonounsaturated fat | +193.8% |
| Contains more Poly. FatPolyunsaturated fat | +161.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.646mg | 28% | |
| Iron | 2.24mg | 0.62mg | 20% |
| Sodium | 430mg | 1mg | 19% |
| Vitamin C | 4mg | 21mg | 19% |
| Vitamin K | 19.8µg | 17% | |
| Fiber | 1.4g | 5.3g | 16% |
| Vitamin B6 | 0.149mg | 0.03mg | 9% |
| Copper | 0.096mg | 0.165mg | 8% |
| Vitamin E | 1.17mg | 8% | |
| Vitamin B5 | 0.276mg | 6% | |
| Vitamin B1 | 0.05mg | 0.02mg | 3% |
| Zinc | 0.17mg | 0.53mg | 3% |
| Fructose | 2.4g | 3% | |
| Vitamin B3 | 1.08mg | 0.646mg | 3% |
| Potassium | 270mg | 162mg | 3% |
| Folate | 19µg | 25µg | 2% |
| Choline | 8.5mg | 2% | |
| Vitamin A | 28µg | 11µg | 2% |
| Calcium | 12mg | 29mg | 2% |
| Phosphorus | 30mg | 22mg | 1% |
| Magnesium | 16mg | 20mg | 1% |
| Carbs | 7g | 9.61g | 1% |
| Polyunsaturated fat | 0.107g | 0.28g | 1% |
| Calories | 36kcal | 43kcal | 0% |
| Protein | 1.5g | 1.39g | 0% |
| Fats | 0.2g | 0.49g | 0% |
| Net carbs | 5.6g | 4.31g | N/A |
| Sugar | 4.88g | N/A | |
| Selenium | 0.4µg | 0.4µg | 0% |
| Vitamin B2 | 0.03mg | 0.026mg | 0% |
| Saturated fat | 0.029g | 0.014g | 0% |
| Monounsaturated fat | 0.016g | 0.047g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
23%
23%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 25)
Which food is cheaper?
Salsa is cheaper (difference - $0.3)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.