Salsa vs. Plantain raw — In-Depth Nutrition Comparison
Compare
A recap on the differences between salsa and plantain raw
- Salsa is higher in iron, yet plantain raw is higher in vitamin C, vitamin A, vitamin B6, and potassium.
- Salsa covers your daily iron needs 21% more than plantain raw.
- Salsa contains 108 times more sodium than plantain raw. While salsa contains 430mg of sodium, plantain raw contains only 4mg.
Food varieties used in this article are USDA Commodity, salsa and Plantains, raw.
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.
| Contains more CalciumCalcium | +300% |
| Contains more IronIron | +273.3% |
| Contains more CopperCopper | +18.5% |
| Contains more ZincZinc | +21.4% |
| Contains more MagnesiumMagnesium | +131.3% |
| Contains more PotassiumPotassium | +84.8% |
| Contains more PhosphorusPhosphorus | +13.3% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +275% |
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 B3Vitamin B3 | +57.4% |
| Contains more Vitamin CVitamin C | +360% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B2Vitamin B2 | +80% |
| Contains more Vitamin B6Vitamin B6 | +100.7% |
| Contains more FolateFolate | +15.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.6mg | 21% |
| Sodium | 430mg | 4mg | 19% |
| Vitamin C | 4mg | 18.4mg | 16% |
| Vitamin B6 | 0.149mg | 0.299mg | 12% |
| Carbs | 7g | 31.89g | 8% |
| Potassium | 270mg | 499mg | 7% |
| Vitamin B5 | 0.26mg | 5% | |
| Magnesium | 16mg | 37mg | 5% |
| Calories | 36kcal | 122kcal | 4% |
| Fiber | 1.4g | 2.3g | 4% |
| Vitamin A | 28µg | 56µg | 3% |
| Vitamin B3 | 1.08mg | 0.686mg | 2% |
| Vitamin B2 | 0.03mg | 0.054mg | 2% |
| Selenium | 0.4µg | 1.5µg | 2% |
| Choline | 13.5mg | 2% | |
| Copper | 0.096mg | 0.081mg | 2% |
| Phosphorus | 30mg | 34mg | 1% |
| Saturated fat | 0.029g | 0.143g | 1% |
| Vitamin E | 0.14mg | 1% | |
| Calcium | 12mg | 3mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Folate | 19µg | 22µg | 1% |
| Protein | 1.5g | 1.3g | 0% |
| Fats | 0.2g | 0.37g | 0% |
| Net carbs | 5.6g | 29.59g | N/A |
| Sugar | 15g | N/A | |
| Zinc | 0.17mg | 0.14mg | 0% |
| Vitamin B1 | 0.05mg | 0.052mg | 0% |
| Monounsaturated fat | 0.016g | 0.032g | 0% |
| Polyunsaturated fat | 0.107g | 0.069g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.036mg | 0% | |
| Leucine | 0.059mg | 0% | |
| Lysine | 0.06mg | 0% | |
| Methionine | 0.017mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.046mg | 0% | |
| Histidine | 0.064mg | 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:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
| Contains more ProteinProtein | +15.4% |
| Contains more WaterWater | +37.4% |
| Contains more OtherOther | +37.9% |
| Contains more FatsFats | +85% |
| Contains more CarbsCarbs | +355.6% |
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
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains less Sat. FatSaturated fat | -79.7% |
| Contains more Poly. FatPolyunsaturated fat | +55.1% |
| Contains more Mono. FatMonounsaturated fat | +100% |