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Salsa vs. Rapini — In-Depth Nutrition Comparison

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The main differences between salsa and rapini

  • Salsa is richer in copper, yet rapini is richer in vitamin A, vitamin C, folate, calcium, vitamin B1, vitamin B2, phosphorus, and zinc.
  • Daily need coverage for vitamin A for rapini is 41% higher.
  • Salsa contains 13 times more sodium than rapini. Salsa contains 430mg of sodium, while rapini contains 33mg.

Food types used in this article are USDA Commodity, salsa and Broccoli raab, raw.

Infographic

Salsa vs Rapini infographic
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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.
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%
Rapini
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +37.8%
Contains more CopperCopper +128.6%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +800%
Contains more ZincZinc +352.9%
Contains more PhosphorusPhosphorus +143.3%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +150%
~equal in Iron ~2.14mg

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
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% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Rapini
11
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +405%
Contains more Vitamin AVitamin A +367.9%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more FolateFolate +336.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +145.6%
Contains more OtherOther +70.2%
Contains more ProteinProtein +111.3%
Contains more FatsFats +145%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -42%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +21.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin C 4mg 20.2mg 18%
Sodium 430mg 33mg 17%
Manganese 0.395mg 17%
Folate 19µg 83µg 16%
Vitamin E 1.62mg 11%
Vitamin A 28µg 131µg 11%
Calcium 12mg 108mg 10%
Vitamin B1 0.05mg 0.162mg 9%
Vitamin B2 0.03mg 0.129mg 8%
Copper 0.096mg 0.042mg 6%
Phosphorus 30mg 73mg 6%
Vitamin B5 0.322mg 6%
Fiber 1.4g 2.7g 5%
Zinc 0.17mg 0.77mg 5%
Protein 1.5g 3.17g 3%
Choline 18.3mg 3%
Potassium 270mg 196mg 2%
Vitamin B6 0.149mg 0.171mg 2%
Vitamin B3 1.08mg 1.221mg 1%
Calories 36kcal 22kcal 1%
Selenium 0.4µg 1µg 1%
Iron 2.24mg 2.14mg 1%
Magnesium 16mg 22mg 1%
Carbs 7g 2.85g 1%
Fats 0.2g 0.49g 0%
Net carbs 5.6g 0.15g N/A
Sugar 0.38g N/A
Saturated fat 0.029g 0.05g 0%
Monounsaturated fat 0.016g 0.026g 0%
Polyunsaturated fat 0.107g 0.13g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Rapini
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
71%
Rapini
Minerals Daily Need Coverage Score
23%
Salsa
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.4)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 397mg)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
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.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.