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  6. Salsa vs. Coconut

Salsa vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Salsa and Coconut

  • Salsa has more Vitamin B6, however, Coconut has more Copper, Fiber, Selenium, Phosphorus, and Zinc.
  • Coconut's daily need coverage for Saturated Fat is 148% more.
  • Salsa has 22 times more Sodium than Coconut. Salsa has 430mg of Sodium, while Coconut has 20mg.

The food varieties used in the comparison are USDA Commodity, salsa and Nuts, coconut meat, raw.

Infographic

Salsa vs Coconut 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
0
:
10
Coconut
Coconut
Contains more Calcium +16.7%
Contains more Magnesium +100%
Contains more Phosphorus +276.7%
Contains more Potassium +31.9%
Contains less Sodium -95.3%
Contains more Zinc +547.1%
Contains more Copper +353.1%
Contains more Selenium +2425%
Equal in Iron - 2.43
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +16.7%
Contains more Magnesium +100%
Contains more Phosphorus +276.7%
Contains more Potassium +31.9%
Contains less Sodium -95.3%
Contains more Zinc +547.1%
Contains more Copper +353.1%
Contains more Selenium +2425%
Equal in Iron - 2.43

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
:
6
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin C +21.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +175.9%
Contains more Vitamin B1 +32%
Contains more Folate +36.8%
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +21.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +175.9%
Contains more Vitamin B1 +32%
Contains more Folate +36.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
2
:
3
Coconut
Coconut
Contains more Water +90.9%
Contains more Other +66.7%
Contains more Protein +122%
Contains more Fats +16645%
Contains more Carbs +117.6%
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Water +90.9%
Contains more Other +66.7%
Contains more Protein +122%
Contains more Fats +16645%
Contains more Carbs +117.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +8806.3%
Contains more Polyunsaturated fat +242.1%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +8806.3%
Contains more Polyunsaturated fat +242.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Coconut
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsa Coconut Opinion
Net carbs 5.6g 6.23g Coconut
Protein 1.5g 3.33g Coconut
Fats 0.2g 33.49g Coconut
Carbs 7g 15.23g Coconut
Calories 36kcal 354kcal Coconut
Sugar 6.23g Salsa
Fiber 1.4g 9g Coconut
Calcium 12mg 14mg Coconut
Iron 2.24mg 2.43mg Coconut
Magnesium 16mg 32mg Coconut
Phosphorus 30mg 113mg Coconut
Potassium 270mg 356mg Coconut
Sodium 430mg 20mg Coconut
Zinc 0.17mg 1.1mg Coconut
Copper 0.096mg 0.435mg Coconut
Manganese 1.5mg Coconut
Selenium 0.4µg 10.1µg Coconut
Vitamin A 550IU 0IU Salsa
Vitamin A RAE 28µg 0µg Salsa
Vitamin E 0.24mg Coconut
Vitamin C 4mg 3.3mg Salsa
Vitamin B1 0.05mg 0.066mg Coconut
Vitamin B2 0.03mg 0.02mg Salsa
Vitamin B3 1.08mg 0.54mg Salsa
Vitamin B5 0.3mg Coconut
Vitamin B6 0.149mg 0.054mg Salsa
Folate 19µg 26µg Coconut
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 0.029g 29.698g Salsa
Monounsaturated Fat 0.016g 1.425g Coconut
Polyunsaturated fat 0.107g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Salsa
8%
Coconut
Minerals Daily Need Coverage Score
23%
Salsa
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 29.669g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 59)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 410mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.