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Salsa vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on differences between salsa and cream cheese

  • Salsa is higher in iron and copper, yet cream cheese is higher in vitamin B2, selenium, vitamin A, phosphorus, vitamin B12, and calcium.
  • Cream cheese covers your daily saturated fat needs 101% more than salsa.
  • Salsa contains 20 times more iron than cream cheese. While salsa contains 2.24mg of iron, cream cheese contains only 0.11mg.
  • The amount of saturated fat in salsa is lower.

Food varieties used in this article are USDA Commodity, salsa and Cheese, cream.

Infographic

Salsa vs Cream cheese 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
4
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +104.5%
Contains more IronIron +1936.4%
Contains more CopperCopper +433.3%
Contains more CalciumCalcium +708.3%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +256.7%
Contains less SodiumSodium -27%
Contains more SeleniumSelenium +2050%

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
5
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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +1086.8%
Contains more Vitamin B6Vitamin B6 +166.1%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salsa Cream cheese DV% diff.
Saturated fat 0.029g 20.213g 92%
Fats 0.2g 34.44g 53%
Cholesterol 0mg 101mg 34%
Vitamin A 28µg 308µg 31%
Iron 2.24mg 0.11mg 27%
Monounsaturated fat 0.016g 8.907g 22%
Calories 36kcal 350kcal 16%
Vitamin B2 0.03mg 0.23mg 15%
Selenium 0.4µg 8.6µg 15%
Phosphorus 30mg 107mg 11%
Vitamin B5 0.517mg 10%
Vitamin B12 0µg 0.22µg 9%
Copper 0.096mg 0.018mg 9%
Polyunsaturated fat 0.107g 1.483g 9%
Calcium 12mg 97mg 9%
Protein 1.5g 6.15g 9%
Vitamin B6 0.149mg 0.056mg 7%
Vitamin E 0.86mg 6%
Fiber 1.4g 0g 6%
Vitamin B3 1.08mg 0.091mg 6%
Choline 27.2mg 5%
Sodium 430mg 314mg 5%
Potassium 270mg 132mg 4%
Vitamin C 4mg 0mg 4%
Zinc 0.17mg 0.5mg 3%
Folate 19µg 9µg 3%
Vitamin K 2.1µg 2%
Magnesium 16mg 9mg 2%
Vitamin B1 0.05mg 0.023mg 2%
Carbs 7g 5.52g 0%
Net carbs 5.6g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Manganese 0.011mg 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +26.8%
Contains more WaterWater +70.5%
Contains more OtherOther +26%
Contains more ProteinProtein +310%
Contains more FatsFats +17120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +55568.8%
Contains more Poly. FatPolyunsaturated fat +1286%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.