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Salsa vs. Hot sauce — In-Depth Nutrition Comparison

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What are the main differences between salsa and hot sauce?

  • Salsa is richer in iron, copper, and vitamin B3, while hot sauce is higher in vitamin C.
  • Hot sauce's daily need coverage for sodium is 96% higher.
  • Hot sauce has 5 times less iron than salsa. Salsa has 2.24mg of iron, while hot sauce has 0.48mg.
  • Salsa is lower in sodium.

We used USDA Commodity, salsa and Sauce, ready-to-serve, pepper or hot types in this comparison.

Infographic

Salsa vs Hot sauce 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
9
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 3.6% 2.4% 13% 18% 9.3% 3% 4.7% 345% 6.4% 0%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +366.7%
Contains more CopperCopper +242.9%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +172.7%
Contains less SodiumSodium -83.7%
Contains more SeleniumSelenium +∞%

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
4
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 249% 2.7% 2.4% 0% 9% 19% 4.8% 6.6% 36% 0% 6% 4.5% 0%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B3Vitamin B3 +325.2%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +1770%
Contains more Vitamin B2Vitamin B2 +173.3%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.157mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 g
Contains more ProteinProtein +194.1%
Contains more CarbsCarbs +300%
Contains more FatsFats +85%
Contains more OtherOther +361.9%
~equal in Water ~89.98g

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
19% 11% 71%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 g
Contains less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +83.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Hot sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsa Hot sauce DV% diff.
Sodium 430mg 2643mg 96%
Vitamin C 4mg 74.8mg 79%
Iron 2.24mg 0.48mg 22%
Copper 0.096mg 0.028mg 8%
Vitamin B3 1.08mg 0.254mg 5%
Potassium 270mg 144mg 4%
Vitamin B2 0.03mg 0.082mg 4%
Fiber 1.4g 0.3g 4%
Folate 19µg 6µg 3%
Phosphorus 30mg 11mg 3%
Magnesium 16mg 5mg 3%
Vitamin B5 0.11mg 2%
Protein 1.5g 0.51g 2%
Vitamin K 2.4µg 2%
Carbs 7g 1.75g 2%
Manganese 0.049mg 2%
Vitamin A 28µg 8µg 2%
Calories 36kcal 11kcal 1%
Polyunsaturated fat 0.107g 0.196g 1%
Vitamin B6 0.149mg 0.157mg 1%
Selenium 0.4µg 0µg 1%
Vitamin B1 0.05mg 0.036mg 1%
Vitamin E 0.12mg 1%
Zinc 0.17mg 0.11mg 1%
Fats 0.2g 0.37g 0%
Net carbs 5.6g 1.45g N/A
Calcium 12mg 8mg 0%
Sugar 1.26g N/A
Saturated fat 0.029g 0.052g 0%
Monounsaturated fat 0.016g 0.03g 0%
Tryptophan 0.007mg 0%
Threonine 0.019mg 0%
Isoleucine 0.017mg 0%
Leucine 0.027mg 0%
Lysine 0.023mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.016mg 0%
Valine 0.022mg 0%
Histidine 0.01mg 0%

Which food is preferable for your diet?

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

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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
26%
Hot sauce
Minerals Daily Need Coverage Score
23%
Salsa
40%
Hot sauce

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 1.26g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 2213mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.023g)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/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.