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  6. Salsa vs. Salmon raw

Salsa vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between Salsa and Salmon raw

  • Salsa is richer in Iron, yet Salmon raw is richer in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B2, Phosphorus, and Copper.
  • Daily need coverage for Vitamin B12 from Salmon raw is 133% higher.
  • Salsa contains 10 times more Sodium than Salmon raw. Salsa contains 430mg of Sodium, while Salmon raw contains 44mg.

Food types used in this article are USDA Commodity, salsa and Fish, salmon, Atlantic, wild, raw.

Infographic

Salsa vs Salmon 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.
Salsa
Salsa
1
:
8
Salmon raw
Salmon raw
Contains more Iron +180%
Contains more Magnesium +81.3%
Contains more Phosphorus +566.7%
Contains more Potassium +81.5%
Contains less Sodium -89.8%
Contains more Zinc +276.5%
Contains more Copper +160.4%
Contains more Selenium +9025%
Equal in Calcium - 12
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Iron +180%
Contains more Magnesium +81.3%
Contains more Phosphorus +566.7%
Contains more Potassium +81.5%
Contains less Sodium -89.8%
Contains more Zinc +276.5%
Contains more Copper +160.4%
Contains more Selenium +9025%
Equal in Calcium - 12

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
2
:
7
Salmon raw
Salmon raw
Contains more Vitamin A +1275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +352%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +627.8%
Contains more Vitamin B6 +449%
Contains more Folate +31.6%
Contains more Vitamin B12 +∞%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +1275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +352%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +627.8%
Contains more Vitamin B6 +449%
Contains more Folate +31.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
2
:
3
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Water +30.9%
Contains more Protein +1222.7%
Contains more Fats +3070%
Contains more Other +232.5%
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Carbs +∞%
Contains more Water +30.9%
Contains more Protein +1222.7%
Contains more Fats +3070%
Contains more Other +232.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +13043.8%
Contains more Polyunsaturated fat +2272.9%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +13043.8%
Contains more Polyunsaturated fat +2272.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Salmon raw Opinion
Net carbs 5.6g 0g Salsa
Protein 1.5g 19.84g Salmon raw
Fats 0.2g 6.34g Salmon raw
Carbs 7g 0g Salsa
Calories 36kcal 142kcal Salmon raw
Fiber 1.4g 0g Salsa
Calcium 12mg 12mg
Iron 2.24mg 0.8mg Salsa
Magnesium 16mg 29mg Salmon raw
Phosphorus 30mg 200mg Salmon raw
Potassium 270mg 490mg Salmon raw
Sodium 430mg 44mg Salmon raw
Zinc 0.17mg 0.64mg Salmon raw
Copper 0.096mg 0.25mg Salmon raw
Manganese 0.016mg Salmon raw
Selenium 0.4µg 36.5µg Salmon raw
Vitamin A 550IU 40IU Salsa
Vitamin A RAE 28µg 12µg Salsa
Vitamin C 4mg 0mg Salsa
Vitamin B1 0.05mg 0.226mg Salmon raw
Vitamin B2 0.03mg 0.38mg Salmon raw
Vitamin B3 1.08mg 7.86mg Salmon raw
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.149mg 0.818mg Salmon raw
Folate 19µg 25µg Salmon raw
Vitamin B12 0µg 3.18µg Salmon raw
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Cholesterol 0mg 55mg Salsa
Saturated Fat 0.029g 0.981g Salsa
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 0.016g 2.103g Salmon raw
Polyunsaturated fat 0.107g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Salsa
83%
Salmon raw
Minerals Daily Need Coverage Score
23%
Salsa
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.952g)
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 - $13)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 386mg)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.