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Salsa vs. Marmalade — In-Depth Nutrition Comparison

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Differences between salsa and marmalade

  • Marmalade contains less iron, vitamin B6, vitamin A, potassium, and vitamin B3 than salsa.
  • Salsa's daily need coverage for iron is 26% higher.
  • Marmalade contains 21 times less vitamin B3 than salsa. Salsa contains 1.08mg of vitamin B3, while marmalade contains 0.052mg.
  • The amount of sodium in marmalade is lower.

The food types used in this comparison are USDA Commodity, salsa and Marmalade, orange.

Infographic

Salsa vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +629.7%
Contains more IronIron +1393.3%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +650%
Contains more CalciumCalcium +216.7%
Contains less SodiumSodium -87%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.09mg

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
6
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +1976.9%
Contains more Vitamin B6Vitamin B6 +684.2%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +400%
Contains more FatsFats +∞%
Contains more WaterWater +170.2%
Contains more OtherOther +700%
Contains more CarbsCarbs +847.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Marmalade DV% diff.
Iron 2.24mg 0.15mg 26%
Carbs 7g 66.3g 20%
Sodium 430mg 56mg 16%
Calories 36kcal 246kcal 11%
Vitamin B6 0.149mg 0.019mg 10%
Potassium 270mg 37mg 7%
Vitamin B3 1.08mg 0.052mg 6%
Phosphorus 30mg 4mg 4%
Vitamin B1 0.05mg 0.005mg 4%
Calcium 12mg 38mg 3%
Fiber 1.4g 0.7g 3%
Folate 19µg 9µg 3%
Magnesium 16mg 2mg 3%
Vitamin A 28µg 3µg 3%
Protein 1.5g 0.3g 2%
Copper 0.096mg 0.09mg 1%
Polyunsaturated fat 0.107g 0g 1%
Vitamin C 4mg 4.8mg 1%
Choline 3mg 1%
Zinc 0.17mg 0.04mg 1%
Manganese 0.02mg 1%
Fats 0.2g 0g 0%
Net carbs 5.6g 65.6g N/A
Sugar 60g N/A
Vitamin E 0.06mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B2 0.03mg 0.025mg 0%
Vitamin B5 0.015mg 0%
Saturated fat 0.029g 0g 0%
Monounsaturated fat 0.016g 0g 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Marmalade
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
9%
Salsa
3%
Marmalade
Minerals Daily Need Coverage Score
23%
Salsa
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 60g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 43)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.2)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.