Salsa vs. Flaxseed oil — In-Depth Nutrition Comparison
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A recap on differences between Salsa and Flaxseed oil
- Salsa is higher in Iron, and Potassium, yet Flaxseed oil is higher in Polyunsaturated fat, and Monounsaturated Fat.
- Flaxseed oil covers your daily Saturated Fat needs 45% more than Salsa.
- Salsa contains 72 times more Sodium than Flaxseed oil. While Salsa contains 430mg of Sodium, Flaxseed oil contains only 6mg.
Food varieties used in this article are USDA Commodity, salsa and Oil, flaxseed, contains added sliced flaxseed.
Infographic
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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
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Calcium
+33.3%
Contains
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Iron
+558.8%
Contains
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Phosphorus
+11.1%
Contains
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Potassium
+771%
Contains
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Copper
+43.3%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+82.4%
Equal in Magnesium - 15
Equal in Phosphorus - 27
Contains
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Calcium
+33.3%
Contains
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Iron
+558.8%
Contains
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Phosphorus
+11.1%
Contains
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Potassium
+771%
Contains
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Copper
+43.3%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+82.4%
Equal in Magnesium - 15
Equal in Phosphorus - 27
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.
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Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+305.4%
Contains
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Carbs
+1694.9%
Contains
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Water
+55962.5%
Contains
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Other
+2185.7%
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Fats
+49405%
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
Contains
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Protein
+305.4%
Contains
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Carbs
+1694.9%
Contains
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Water
+55962.5%
Contains
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Other
+2185.7%
Contains
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Fats
+49405%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.7%
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Monounsaturated Fat
+128862.5%
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Polyunsaturated fat
+60531.8%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.107 g
Saturated Fat:
9.047 g
Monounsaturated Fat:
20.634 g
Polyunsaturated fat:
64.876 g
Contains
less
Saturated Fat
-99.7%
Contains
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Monounsaturated Fat
+128862.5%
Contains
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Polyunsaturated fat
+60531.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.6g | 0.39g |
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| Protein | 1.5g | 0.37g |
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| Fats | 0.2g | 99.01g |
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| Carbs | 7g | 0.39g |
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| Calories | 36kcal | 878kcal |
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| Fiber | 1.4g |
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| Calcium | 12mg | 9mg |
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| Iron | 2.24mg | 0.34mg |
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| Magnesium | 16mg | 15mg |
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| Phosphorus | 30mg | 27mg |
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| Potassium | 270mg | 31mg |
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| Sodium | 430mg | 6mg |
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| Zinc | 0.17mg | 0.31mg |
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| Copper | 0.096mg | 0.067mg |
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| Manganese | 0.141mg |
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| Selenium | 0.4µg |
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| Vitamin A | 550IU |
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| Vitamin A RAE | 28µg |
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| Vitamin E | 0.71mg |
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| Vitamin C | 4mg |
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| Vitamin B1 | 0.05mg |
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| Vitamin B2 | 0.03mg |
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| Vitamin B3 | 1.08mg |
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| Vitamin B6 | 0.149mg |
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| Folate | 19µg |
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| Vitamin K | 3.3µg |
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| Trans Fat | 0.184g |
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| Saturated Fat | 0.029g | 9.047g |
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| Monounsaturated Fat | 0.016g | 20.634g |
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| Polyunsaturated fat | 0.107g | 64.876g |
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| Omega-6 - Eicosadienoic acid | 0.034g |
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| Omega-6 - Linoleic acid | 15.679g |
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| Omega-3 - ALA | 48.93g |
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| Omega-3 - Eicosatrienoic acid | 0.077g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
11%
2%
Minerals Daily Need Coverage Score
23%
9%
Comparison summary
Which food is lower in Saturated Fat?
Salsa is lower in Saturated Fat (difference - 9.018g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa is relatively richer in vitamins
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 424mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)