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Salsa vs. Margarine — In-Depth Nutrition Comparison

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A recap on the differences between salsa and margarine

  • Salsa is higher in iron, vitamin B6, copper, potassium, vitamin B3, and fiber, yet margarine is higher in vitamin A.
  • Margarine covers your daily saturated fat needs 76% more than salsa.
  • The amount of sodium in margarine is lower.

Food varieties used in this article are USDA Commodity, salsa and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Salsa vs Margarine 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
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +1400%
Contains more IronIron +3633.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.5%
~equal in Manganese ~mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 9.3% 0% 13% 6.9% 20% 0% 34% 0% 0% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +4595.7%
Contains more Vitamin B6Vitamin B6 +1555.6%
Contains more FolateFolate +1800%
Contains more Vitamin AVitamin A +2825%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Salsa Margarine DV% diff.
Polyunsaturated fat 0.107g 24.302g 161%
Fats 0.2g 80.71g 124%
Monounsaturated fat 0.016g 38.877g 97%
Vitamin A 28µg 819µg 88%
Vitamin K 93µg 78%
Saturated fat 0.029g 15.189g 69%
Vitamin E 9mg 60%
Calories 36kcal 717kcal 34%
Iron 2.24mg 0.06mg 27%
Sodium 430mg 2mg 19%
Copper 0.096mg 0mg 11%
Vitamin B6 0.149mg 0.009mg 11%
Potassium 270mg 18mg 7%
Vitamin B3 1.08mg 0.023mg 7%
Fiber 1.4g 0g 6%
Folate 19µg 1µg 5%
Vitamin C 4mg 0.2mg 4%
Phosphorus 30mg 5mg 4%
Vitamin B12 0µg 0.1µg 4%
Protein 1.5g 0.16g 3%
Magnesium 16mg 3mg 3%
Vitamin B1 0.05mg 0.01mg 3%
Carbs 7g 0.7g 2%
Zinc 0.17mg 0mg 2%
Choline 12.4mg 2%
Calcium 12mg 3mg 1%
Selenium 0.4µg 0µg 1%
Vitamin B2 0.03mg 0.037mg 1%
Protein per 100 calories 4.2g 0.02g N/A
Calories per 10 g protein 240kcal 44813kcal N/A
Weight per 100 calories 278g 14g N/A
Unsaturated / Saturated Fat ratio 4.2 4.2 N/A
Net carbs 5.6g 0.7g N/A
Trans fat 14.89g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +837.5%
Contains more CarbsCarbs +900%
Contains more WaterWater +443%
Contains more FatsFats +40255%
Contains more OtherOther +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
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% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +242881.3%
Contains more Poly. FatPolyunsaturated fat +22612.1%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.