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Salsa vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between salsa and cocoa solids

  • Salsa has less copper, iron, fiber, magnesium, phosphorus, zinc, potassium, and selenium than cocoa solids.
  • Cocoa solids cover your daily need for copper, 410% more than salsa.
  • Salsa has 20 times more sodium than cocoa solids. While salsa has 430mg of sodium, cocoa solids have only 21mg.

These are the specific foods used in this comparison USDA Commodity, salsa and Cocoa, dry powder, unsweetened.

Infographic

Salsa vs Cocoa solids 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
0
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +3018.8%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +464.4%
Contains more IronIron +518.8%
Contains more CopperCopper +3845.8%
Contains more ZincZinc +3905.9%
Contains more PhosphorusPhosphorus +2346.7%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +3475%

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
3
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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +703.3%
Contains more Vitamin B3Vitamin B3 +102.3%
Contains more FolateFolate +68.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2890%
Contains more ProteinProtein +1206.7%
Contains more FatsFats +6750%
Contains more CarbsCarbs +727.1%
Contains more OtherOther +262.5%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +28462.5%
Contains more Poly. FatPolyunsaturated fat +311.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Cocoa solids DV% diff.
Copper 0.096mg 3.788mg 410%
Manganese 3.837mg 167%
Iron 2.24mg 13.86mg 145%
Fiber 1.4g 37g 142%
Magnesium 16mg 499mg 115%
Phosphorus 30mg 734mg 101%
Zinc 0.17mg 6.81mg 60%
Caffeine 230mg 58%
Potassium 270mg 1524mg 37%
Saturated fat 0.029g 8.07g 37%
Protein 1.5g 19.6g 36%
Selenium 0.4µg 14.3µg 25%
Fats 0.2g 13.7g 21%
Sodium 430mg 21mg 18%
Carbs 7g 57.9g 17%
Vitamin B2 0.03mg 0.241mg 16%
Calcium 12mg 128mg 12%
Monounsaturated fat 0.016g 4.57g 11%
Calories 36kcal 228kcal 10%
Vitamin B3 1.08mg 2.185mg 7%
Vitamin B5 0.254mg 5%
Vitamin C 4mg 0mg 4%
Folate 19µg 32µg 3%
Vitamin A 28µg 0µg 3%
Vitamin B1 0.05mg 0.078mg 2%
Choline 12mg 2%
Polyunsaturated fat 0.107g 0.44g 2%
Vitamin K 2.5µg 2%
Vitamin B6 0.149mg 0.118mg 2%
Vitamin E 0.1mg 1%
Net carbs 5.6g 20.9g N/A
Sugar 1.75g N/A
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Cocoa solids
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
15%
Cocoa solids
Minerals Daily Need Coverage Score
23%
Salsa
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 8.041g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 24)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.4)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 409mg)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.