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Salsa vs. Fennel — In-Depth Nutrition Comparison

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A recap on differences between salsa and fennel

  • Salsa is higher in iron and vitamin B6, yet fennel is higher in vitamin C, vitamin A, and fiber.
  • Salsa covers your daily iron needs 19% more than fennel.
  • Salsa contains 8 times more sodium than fennel. While salsa contains 430mg of sodium, fennel contains only 52mg.

Food varieties used in this article are USDA Commodity, salsa and Fennel, bulb, raw.

Infographic

Salsa vs Fennel 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%
Fennel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more IronIron +206.8%
Contains more CopperCopper +45.5%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +53.3%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +75%
~equal in Magnesium ~17mg

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%
Fennel
7
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B6Vitamin B6 +217%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +71.4%
Contains more FolateFolate +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~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
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +21%
Contains more OtherOther +52.4%
~equal in Fats ~0.2g
~equal in Carbs ~7.3g
~equal in Water ~90.21g

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
Fennel
2
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +57.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Fennel DV% diff.
Vitamin K 62.8µg 52%
Iron 2.24mg 0.73mg 19%
Sodium 430mg 52mg 16%
Vitamin C 4mg 12mg 9%
Manganese 0.191mg 8%
Vitamin B6 0.149mg 0.047mg 8%
Fiber 1.4g 3.1g 7%
Vitamin B5 0.232mg 5%
Potassium 270mg 414mg 4%
Calcium 12mg 49mg 4%
Vitamin E 0.58mg 4%
Vitamin B1 0.05mg 0.01mg 3%
Copper 0.096mg 0.066mg 3%
Vitamin B3 1.08mg 0.64mg 3%
Phosphorus 30mg 50mg 3%
Folate 19µg 27µg 2%
Vitamin A 28µg 48µg 2%
Choline 13.2mg 2%
Protein 1.5g 1.24g 1%
Selenium 0.4µg 0.7µg 1%
Calories 36kcal 31kcal 0%
Fats 0.2g 0.2g 0%
Carbs 7g 7.3g 0%
Net carbs 5.6g 4.2g N/A
Magnesium 16mg 17mg 0%
Sugar 3.93g N/A
Zinc 0.17mg 0.2mg 0%
Vitamin B2 0.03mg 0.032mg 0%
Saturated fat 0.029g 0.09g 0%
Monounsaturated fat 0.016g 0.068g 0%
Polyunsaturated fat 0.107g 0.169g 0%

Which food is preferable for your diet?

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

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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
23%
Fennel
Minerals Daily Need Coverage Score
23%
Salsa
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 3.93g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.061g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 45)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.2)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 378mg)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.