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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 Monounsaturated Fat, and Polyunsaturated 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

Salsa vs Flaxseed oil 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
5
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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +771%
Contains more IronIron +558.8%
Contains more CopperCopper +43.3%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +82.4%
Contains less SodiumSodium -98.6%
~equal in Magnesium ~15mg
~equal in Phosphorus ~27mg

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
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 13% 33% 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 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
4
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +305.4%
Contains more CarbsCarbs +1694.9%
Contains more WaterWater +55962.5%
Contains more OtherOther +2185.7%
Contains more FatsFats +49405%

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
10% 22% 69%
Saturated Fat: Sat. Fat 9.047 g
Monounsaturated Fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated Fat -99.7%
Contains more Mono. FatMonounsaturated Fat +128862.5%
Contains more Poly. FatPolyunsaturated 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.
Salsa Flaxseed oil
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Salsa Flaxseed oil Opinion
Calories 36kcal 878kcal Flaxseed oil
Protein 1.5g 0.37g Salsa
Fats 0.2g 99.01g Flaxseed oil
Vitamin C 4mg Salsa
Net carbs 5.6g 0.39g Salsa
Carbs 7g 0.39g Salsa
Magnesium 16mg 15mg Salsa
Calcium 12mg 9mg Salsa
Potassium 270mg 31mg Salsa
Iron 2.24mg 0.34mg Salsa
Fiber 1.4g Salsa
Copper 0.096mg 0.067mg Salsa
Zinc 0.17mg 0.31mg Flaxseed oil
Phosphorus 30mg 27mg Salsa
Sodium 430mg 6mg Flaxseed oil
Vitamin A 550IU Salsa
Vitamin A RAE 28µg Salsa
Vitamin E 0.71mg Flaxseed oil
Manganese 0.141mg Flaxseed oil
Selenium 0.4µg Salsa
Vitamin B1 0.05mg Salsa
Vitamin B2 0.03mg Salsa
Vitamin B3 1.08mg Salsa
Vitamin B6 0.149mg Salsa
Vitamin K 3.3µg Flaxseed oil
Folate 19µg Salsa
Trans Fat 0.184g Salsa
Saturated Fat 0.029g 9.047g Salsa
Monounsaturated Fat 0.016g 20.634g Flaxseed oil
Polyunsaturated fat 0.107g 64.876g Flaxseed oil
Omega-3 - ALA 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g Flaxseed oil
Omega-6 - Linoleic acid 15.679g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Flaxseed oil
Low Calories diet ok
Low Fats diet ok
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
10%
Salsa
2%
Flaxseed oil
Minerals Daily Need Coverage Score
23%
Salsa
9%
Flaxseed oil

Comparison summary

Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 9.018g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa
Salsa is relatively richer in vitamins
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 424mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.