Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salsa vs. Garden cress — In-Depth Nutrition Comparison

Compare

Differences between salsa and garden cress

  • Salsa has more iron, while garden cress has more vitamin A, vitamin C, vitamin B2, folate, potassium, copper, vitamin B6, and calcium.
  • Garden cress's daily need coverage for vitamin A is 127% higher.
  • Garden cress contains 31 times less sodium than salsa. Salsa contains 430mg of sodium, while garden cress contains 14mg.

The food types used in this comparison are USDA Commodity, salsa and Cress, garden, raw.

Infographic

Salsa vs Garden cress 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
1
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +72.3%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +124.4%
Contains more CopperCopper +77.1%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +153.3%
Contains less SodiumSodium -96.7%
Contains more SeleniumSelenium +125%

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
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 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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +1625%
Contains more Vitamin AVitamin A +1135.7%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more FolateFolate +321.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +27.3%
Contains more ProteinProtein +73.3%
Contains more FatsFats +250%
Contains more OtherOther +12.5%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
0
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -20.7%
Contains more Mono. FatMonounsaturated fat +1393.8%
Contains more Poly. FatPolyunsaturated fat +113.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 4mg 69mg 72%
Vitamin A 28µg 346µg 35%
Manganese 0.553mg 24%
Vitamin B2 0.03mg 0.26mg 18%
Sodium 430mg 14mg 18%
Folate 19µg 80µg 15%
Iron 2.24mg 1.3mg 12%
Potassium 270mg 606mg 10%
Vitamin B6 0.149mg 0.247mg 8%
Copper 0.096mg 0.17mg 8%
Calcium 12mg 81mg 7%
Phosphorus 30mg 76mg 7%
Magnesium 16mg 38mg 5%
Vitamin B5 0.242mg 5%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Vitamin B1 0.05mg 0.08mg 3%
Protein 1.5g 2.6g 2%
Monounsaturated fat 0.016g 0.239g 1%
Vitamin B3 1.08mg 1mg 1%
Polyunsaturated fat 0.107g 0.228g 1%
Selenium 0.4µg 0.9µg 1%
Zinc 0.17mg 0.23mg 1%
Fiber 1.4g 1.1g 1%
Carbs 7g 5.5g 1%
Fats 0.2g 0.7g 1%
Calories 36kcal 32kcal 0%
Net carbs 5.6g 4.4g N/A
Sugar 4.4g N/A
Saturated fat 0.029g 0.023g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
150%
Garden cress
Minerals Daily Need Coverage Score
23%
Salsa
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 416mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.006g)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.