Salsa vs. Coconut milk — In-Depth Nutrition Comparison
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A recap on differences between salsa and coconut milk
- Salsa is higher in vitamin A, vitamin B6, and iron, yet coconut milk is higher in copper, selenium, and phosphorus.
- Coconut milk covers your daily saturated fat needs 106% more than salsa.
- The amount of sodium in coconut milk is lower.
Food varieties used in this article are USDA Commodity, salsa and Nuts, coconut milk, raw (liquid expressed from grated meat and water).
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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 IronIron | +36.6% |
| Contains more MagnesiumMagnesium | +131.3% |
| Contains more CalciumCalcium | +33.3% |
| Contains more CopperCopper | +177.1% |
| Contains more ZincZinc | +294.1% |
| Contains more PhosphorusPhosphorus | +233.3% |
| Contains less SodiumSodium | -96.5% |
| Contains more SeleniumSelenium | +1450% |
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 CVitamin C | +42.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +42.1% |
| Contains more Vitamin B6Vitamin B6 | +351.5% |
| Contains more FolateFolate | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.029g | 21.14g | 96% |
| Manganese | 0.916mg | 40% | |
| Fats | 0.2g | 23.84g | 36% |
| Copper | 0.096mg | 0.266mg | 19% |
| Sodium | 430mg | 15mg | 18% |
| Selenium | 0.4µg | 6.2µg | 11% |
| Phosphorus | 30mg | 100mg | 10% |
| Calories | 36kcal | 230kcal | 10% |
| Vitamin B6 | 0.149mg | 0.033mg | 9% |
| Iron | 2.24mg | 1.64mg | 8% |
| Magnesium | 16mg | 37mg | 5% |
| Zinc | 0.17mg | 0.67mg | 5% |
| Vitamin B5 | 0.183mg | 4% | |
| Fiber | 1.4g | 2.2g | 3% |
| Vitamin A | 28µg | 0µg | 3% |
| Vitamin B3 | 1.08mg | 0.76mg | 2% |
| Choline | 8.5mg | 2% | |
| Monounsaturated fat | 0.016g | 1.014g | 2% |
| Vitamin B2 | 0.03mg | 0mg | 2% |
| Vitamin B1 | 0.05mg | 0.026mg | 2% |
| Protein | 1.5g | 2.29g | 2% |
| Folate | 19µg | 16µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin C | 4mg | 2.8mg | 1% |
| Polyunsaturated fat | 0.107g | 0.261g | 1% |
| Carbs | 7g | 5.54g | 0% |
| Net carbs | 5.6g | 3.34g | N/A |
| Calcium | 12mg | 16mg | 0% |
| Potassium | 270mg | 263mg | 0% |
| Sugar | 3.34g | N/A | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.09mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.101mg | 0% | |
| Methionine | 0.043mg | 0% | |
| Phenylalanine | 0.116mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.053mg | 0% |
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:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more CarbsCarbs | +26.4% |
| Contains more WaterWater | +32.7% |
| Contains more OtherOther | +125.4% |
| Contains more ProteinProtein | +52.7% |
| Contains more FatsFats | +11820% |
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
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +6237.5% |
| Contains more Poly. FatPolyunsaturated fat | +143.9% |
