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  6. Salsa vs. Juice

Salsa vs. Juice — In-Depth Nutrition Comparison

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How are Salsa and Juice different?

  • Salsa is richer in Iron, Copper, and Potassium, while Juice is higher in Vitamin B2, Vitamin B1, Vitamin B6, Vitamin B3, and Vitamin C.
  • Juice covers your daily need of Vitamin B2 31% more than Salsa.
  • Salsa contains 215 times more Sodium than Juice. Salsa contains 430mg of Sodium, while Juice contains 2mg.

USDA Commodity, salsa and Beverages, Orange juice drink types were used in this article.

Infographic

Salsa vs Juice 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
8
:
2
Juice
Juice
Contains more Calcium +500%
Contains more Iron +1936.4%
Contains more Magnesium +433.3%
Contains more Phosphorus +650%
Contains more Potassium +542.9%
Contains more Zinc +750%
Contains more Copper +433.3%
Contains more Selenium +∞%
Contains less Sodium -99.5%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 3% 2% 4% 1% 1% 6% 1% 0%
Contains more Calcium +500%
Contains more Iron +1936.4%
Contains more Magnesium +433.3%
Contains more Phosphorus +650%
Contains more Potassium +542.9%
Contains more Zinc +750%
Contains more Copper +433.3%
Contains more Selenium +∞%
Contains less Sodium -99.5%

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
:
8
Juice
Juice
Contains more Vitamin A +1150%
Contains more Folate +375%
Contains more Vitamin C +275%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +1333.3%
Contains more Vitamin B3 +363%
Contains more Vitamin B6 +235.6%
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%
Juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 50% 96% 100% 94% 4% 116% 3% 0% 0%
Contains more Vitamin A +1150%
Contains more Folate +375%
Contains more Vitamin C +275%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +1333.3%
Contains more Vitamin B3 +363%
Contains more Vitamin B6 +235.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
4
:
1
Juice
Juice
Contains more Protein +650%
Contains more Fats +∞%
Contains more Other +742.1%
Contains more Carbs +91.6%
Equal in Water - 86.2
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Juice
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more Protein +650%
Contains more Fats +∞%
Contains more Other +742.1%
Contains more Carbs +91.6%
Equal in Water - 86.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
2
:
1
Juice
Juice
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +970%
Contains less Saturated Fat -100%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Juice
50% 50%
Saturated Fat: 0 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.01 g
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +970%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Juice Opinion
Net carbs 5.6g 13.21g Juice
Protein 1.5g 0.2g Salsa
Fats 0.2g 0g Salsa
Carbs 7g 13.41g Juice
Calories 36kcal 54kcal Juice
Sugar 9.36g Salsa
Fiber 1.4g 0.2g Salsa
Calcium 12mg 2mg Salsa
Iron 2.24mg 0.11mg Salsa
Magnesium 16mg 3mg Salsa
Phosphorus 30mg 4mg Salsa
Potassium 270mg 42mg Salsa
Sodium 430mg 2mg Juice
Zinc 0.17mg 0.02mg Salsa
Copper 0.096mg 0.018mg Salsa
Manganese 0.007mg Juice
Selenium 0.4µg 0µg Salsa
Vitamin A 550IU 44IU Salsa
Vitamin A RAE 28µg 2µg Salsa
Vitamin E 0.02mg Juice
Vitamin C 4mg 15mg Juice
Vitamin B1 0.05mg 0.38mg Juice
Vitamin B2 0.03mg 0.43mg Juice
Vitamin B3 1.08mg 5mg Juice
Vitamin B5 0.06mg Juice
Vitamin B6 0.149mg 0.5mg Juice
Folate 19µg 4µg Salsa
Saturated Fat 0.029g 0g Juice
Monounsaturated Fat 0.016g 0.01g Salsa
Polyunsaturated fat 0.107g 0.01g Salsa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Salsa
39%
Juice
Minerals Daily Need Coverage Score
23%
Salsa
2%
Juice

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 428mg)
Which food is lower in Saturated Fat?
Juice
Juice is lower in Saturated Fat (difference - 0.029g)
Which food is richer in vitamins?
Juice
Juice is relatively richer in vitamins
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 ($)

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.