Salsa vs. Mashed potato — In-Depth Nutrition Comparison
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What are the differences between salsa and mashed potato?
- Salsa is higher in iron, vitamin A, and copper; however, mashed potato is richer in polyunsaturated fat.
- Salsa's daily need coverage for iron is 24% more.
- Mashed potato contains 3 times less vitamin A than salsa. Salsa contains 550IU of vitamin A, while mashed potato contains 185IU.
- Mashed potato has less sodium.
We used USDA Commodity, salsa and Fast foods, potato, mashed types in this article.
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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 IronIron | +622.6% |
| Contains more CopperCopper | +174.3% |
| Contains more CalciumCalcium | +50% |
| Contains more ZincZinc | +29.4% |
| Contains more PhosphorusPhosphorus | +96.7% |
| Contains less SodiumSodium | -28.8% |
| Contains more SeleniumSelenium | +100% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +24.2% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin AVitamin A | +53.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.31mg | 24% |
| Polyunsaturated fat | 0.107g | 1.342g | 8% |
| Copper | 0.096mg | 0.035mg | 7% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Sodium | 430mg | 306mg | 5% |
| Manganese | 0.098mg | 4% | |
| Fats | 0.2g | 2.82g | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Phosphorus | 30mg | 59mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B1 | 0.05mg | 0.015mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Calories | 36kcal | 89kcal | 3% |
| Carbs | 7g | 14.65g | 3% |
| Saturated fat | 0.029g | 0.577g | 2% |
| Vitamin A | 28µg | 43µg | 2% |
| Vitamin B6 | 0.149mg | 0.12mg | 2% |
| Monounsaturated fat | 0.016g | 0.72g | 2% |
| Choline | 13.4mg | 2% | |
| Selenium | 0.4µg | 0.8µg | 1% |
| Vitamin B2 | 0.03mg | 0.015mg | 1% |
| Calcium | 12mg | 18mg | 1% |
| Protein | 1.5g | 1.65g | 0% |
| Net carbs | 5.6g | 13.35g | N/A |
| Magnesium | 16mg | 15mg | 0% |
| Potassium | 270mg | 286mg | 0% |
| Sugar | 0.5g | N/A | |
| Fiber | 1.4g | 1.3g | 0% |
| Zinc | 0.17mg | 0.22mg | 0% |
| Vitamin B3 | 1.08mg | 1.08mg | 0% |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +12.7% |
| Contains more OtherOther | +27% |
| Contains more FatsFats | +1310% |
| Contains more CarbsCarbs | +109.3% |
~equal in
Protein
~1.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -95% |
| Contains more Mono. FatMonounsaturated fat | +4400% |
| Contains more Poly. FatPolyunsaturated fat | +1154.2% |
