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Salsa vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between salsa and cod

  • Salsa has more iron, vitamin A, and copper; however, cod is higher in selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3.
  • Cod covers your daily need for selenium, 59% more than salsa.
  • Salsa has 14 times more vitamin A than cod. While salsa has 550IU of vitamin A, cod has only 40IU.
  • Cod has less sodium.

These are the specific foods used in this comparison USDA Commodity, salsa and Fish, cod, Atlantic, raw.

Infographic

Salsa vs Cod 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
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%
Cod
Cod
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +489.5%
Contains more CopperCopper +242.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +53%
Contains more ZincZinc +164.7%
Contains more PhosphorusPhosphorus +576.7%
Contains less SodiumSodium -87.4%
Contains more SeleniumSelenium +8175%

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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +133.3%
Contains more FolateFolate +171.4%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +91%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +433.3%
Contains more ProteinProtein +1087.3%
Contains more FatsFats +235%
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Mono. FatMonounsaturated fat +487.5%
Contains more Poly. FatPolyunsaturated fat +115.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Cod
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Salsa Cod DV% diff.
Vitamin B5 153mg 3060%
Selenium 0.4µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 1.5g 17.81g 33%
Phosphorus 30mg 203mg 25%
Iron 2.24mg 0.38mg 23%
Sodium 430mg 54mg 16%
Cholesterol 0mg 43mg 14%
Choline 65.2mg 12%
Copper 0.096mg 0.028mg 8%
Vitamin B6 0.149mg 0.245mg 7%
Fiber 1.4g 0g 6%
Vitamin B3 1.08mg 2.063mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Magnesium 16mg 32mg 4%
Potassium 270mg 413mg 4%
Vitamin E 0.64mg 4%
Folate 19µg 7µg 3%
Zinc 0.17mg 0.45mg 3%
Vitamin C 4mg 1mg 3%
Vitamin B2 0.03mg 0.065mg 3%
Calories 36kcal 82kcal 2%
Vitamin B1 0.05mg 0.076mg 2%
Vitamin A 28µg 12µg 2%
Carbs 7g 0g 2%
Manganese 0.015mg 1%
Fats 0.2g 0.67g 1%
Polyunsaturated fat 0.107g 0.231g 1%
Net carbs 5.6g 0g N/A
Calcium 12mg 16mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.131g 0%
Monounsaturated fat 0.016g 0.094g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
23%
Salsa
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.102g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 376mg)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.