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  6. Salsa vs. Dried fruit

Salsa vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between salsa and dried fruit

  • The amount of vitamin A, copper, potassium, fiber, vitamin B3, phosphorus, and iron in dried fruit is higher than in salsa.
  • Dried fruit covers your daily vitamin A needs 61% more than salsa.
  • Dried fruit has 43 times less sodium than salsa. Salsa has 430mg of sodium, while dried fruit has 10mg.

Specific food types used in this comparison are USDA Commodity, salsa and Apricots, dried, sulfured, uncooked.

Infographic

Salsa vs Dried fruit 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
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +330.4%
Contains more IronIron +18.8%
Contains more CopperCopper +257.3%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +136.7%
Contains less SodiumSodium -97.7%
Contains more SeleniumSelenium +450%

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
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%
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more FolateFolate +90%
Contains more Vitamin AVitamin A +542.9%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B3Vitamin B3 +139.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.143mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsa Dried fruit DV% diff.
Vitamin E 4.33mg 29%
Copper 0.096mg 0.343mg 27%
Potassium 270mg 1162mg 26%
Fiber 1.4g 7.3g 24%
Carbs 7g 62.64g 19%
Sodium 430mg 10mg 18%
Vitamin A 28µg 180µg 17%
Fructose 12.47g 16%
Vitamin B5 0.516mg 10%
Manganese 0.235mg 10%
Calories 36kcal 241kcal 10%
Vitamin B3 1.08mg 2.589mg 9%
Phosphorus 30mg 71mg 6%
Iron 2.24mg 2.66mg 5%
Protein 1.5g 3.39g 4%
Calcium 12mg 55mg 4%
Magnesium 16mg 32mg 4%
Vitamin B1 0.05mg 0.015mg 3%
Choline 13.9mg 3%
Vitamin B2 0.03mg 0.074mg 3%
Vitamin K 3.1µg 3%
Selenium 0.4µg 2.2µg 3%
Vitamin C 4mg 1mg 3%
Folate 19µg 10µg 2%
Zinc 0.17mg 0.39mg 2%
Fats 0.2g 0.51g 0%
Net carbs 5.6g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Vitamin B6 0.149mg 0.143mg 0%
Saturated fat 0.029g 0.017g 0%
Monounsaturated fat 0.016g 0.074g 0%
Polyunsaturated fat 0.107g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +190.4%
Contains more ProteinProtein +126%
Contains more FatsFats +155%
Contains more CarbsCarbs +794.9%
Contains more OtherOther +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +44.6%
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +362.5%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.