Salsa vs. Ketchup — In-Depth Nutrition Comparison
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Summary of differences between salsa and ketchup
- Salsa has more iron; however, ketchup is higher in vitamin B2.
- Salsa covers your daily need for iron, 24% more than ketchup.
- Salsa has 5 times more fiber than ketchup. While salsa has 1.4g of fiber, ketchup has only 0.3g.
- Salsa has less sodium.
These are the specific foods used in this comparison USDA Commodity, salsa and Catsup.
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 more MagnesiumMagnesium | +23.1% |
| Contains more IronIron | +540% |
| Contains more CopperCopper | +12.9% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -52.6% |
| Contains more CalciumCalcium | +25% |
| Contains more SeleniumSelenium | +75% |
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.
| Contains more Vitamin B1Vitamin B1 | +354.5% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin B2Vitamin B2 | +453.3% |
| Contains more Vitamin B3Vitamin B3 | +32.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.35mg | 24% |
| Sodium | 430mg | 907mg | 21% |
| Fructose | 8.72g | 11% | |
| Vitamin B2 | 0.03mg | 0.166mg | 10% |
| Vitamin E | 1.46mg | 10% | |
| Carbs | 7g | 27.4g | 7% |
| Fiber | 1.4g | 0.3g | 4% |
| Manganese | 0.084mg | 4% | |
| Folate | 19µg | 9µg | 3% |
| Vitamin K | 3µg | 3% | |
| Calories | 36kcal | 101kcal | 3% |
| Vitamin B1 | 0.05mg | 0.011mg | 3% |
| Vitamin B3 | 1.08mg | 1.434mg | 2% |
| Choline | 12.5mg | 2% | |
| Phosphorus | 30mg | 26mg | 1% |
| Copper | 0.096mg | 0.085mg | 1% |
| Vitamin B6 | 0.149mg | 0.158mg | 1% |
| Vitamin B5 | 0.047mg | 1% | |
| Magnesium | 16mg | 13mg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Protein | 1.5g | 1.04g | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Vitamin C | 4mg | 4.1mg | 0% |
| Net carbs | 5.6g | 27.1g | N/A |
| Calcium | 12mg | 15mg | 0% |
| Potassium | 270mg | 281mg | 0% |
| Sugar | 21.27g | N/A | |
| Zinc | 0.17mg | 0.17mg | 0% |
| Vitamin A | 28µg | 26µg | 0% |
| Saturated fat | 0.029g | 0.014g | 0% |
| Monounsaturated fat | 0.016g | 0.015g | 0% |
| Polyunsaturated fat | 0.107g | 0.041g | 0% |
| Tryptophan | 0.005mg | 0% | |
| Threonine | 0.019mg | 0% | |
| Isoleucine | 0.014mg | 0% | |
| Leucine | 0.021mg | 0% | |
| Lysine | 0.023mg | 0% | |
| Methionine | 0.005mg | 0% | |
| Phenylalanine | 0.021mg | 0% | |
| Valine | 0.014mg | 0% | |
| Histidine | 0.013mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.2% |
| Contains more FatsFats | +100% |
| Contains more WaterWater | +30.9% |
| Contains more CarbsCarbs | +291.4% |
| Contains more OtherOther | +84.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +161% |
| Contains less Sat. FatSaturated fat | -51.7% |
~equal in
Monounsaturated fat
~0.015g
