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  6. Salsa vs. Mustard

Salsa vs. Mustard — In-Depth Nutrition Comparison

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The main differences between Salsa and Mustard

  • Salsa is richer in Iron, and Vitamin B6, yet Mustard is richer in Selenium, Phosphorus, Vitamin B1, Fiber, Magnesium, and Calcium.
  • Daily need coverage for Selenium from Mustard is 60% higher.
  • Salsa contains 2 times more Vitamin B6 than Mustard. Salsa contains 0.149mg of Vitamin B6, while Mustard contains 0.07mg.
  • Salsa contains less Sodium.

Food types used in this article are USDA Commodity, salsa and Mustard, prepared, yellow.

Infographic

Salsa vs Mustard 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
4
:
6
Mustard
Mustard
Contains more Iron +39.1%
Contains more Potassium +77.6%
Contains less Sodium -61.1%
Contains more Copper +29.7%
Contains more Calcium +425%
Contains more Magnesium +200%
Contains more Phosphorus +260%
Contains more Zinc +276.5%
Contains more Selenium +8275%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Iron +39.1%
Contains more Potassium +77.6%
Contains less Sodium -61.1%
Contains more Copper +29.7%
Contains more Calcium +425%
Contains more Magnesium +200%
Contains more Phosphorus +260%
Contains more Zinc +276.5%
Contains more Selenium +8275%

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
:
6
Mustard
Mustard
Contains more Vitamin A +404.6%
Contains more Vitamin C +1233.3%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B6 +112.9%
Contains more Folate +171.4%
Contains more Vitamin B1 +254%
Contains more Vitamin B2 +133.3%
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%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin A +404.6%
Contains more Vitamin C +1233.3%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B6 +112.9%
Contains more Folate +171.4%
Contains more Vitamin B1 +254%
Contains more Vitamin B2 +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
2
:
3
Mustard
Mustard
Contains more Carbs +20.1%
Contains more Protein +149.3%
Contains more Fats +1570%
Contains more Other +110.6%
Equal in Water - 83.72
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Carbs +20.1%
Contains more Protein +149.3%
Contains more Fats +1570%
Contains more Other +110.6%
Equal in Water - 83.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Mustard
Mustard
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +13537.5%
Contains more Polyunsaturated fat +623.4%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +13537.5%
Contains more Polyunsaturated fat +623.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Mustard Opinion
Net carbs 5.6g 1.83g Salsa
Protein 1.5g 3.74g Mustard
Fats 0.2g 3.34g Mustard
Carbs 7g 5.83g Salsa
Calories 36kcal 60kcal Mustard
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Salsa
Fiber 1.4g 4g Mustard
Calcium 12mg 63mg Mustard
Iron 2.24mg 1.61mg Salsa
Magnesium 16mg 48mg Mustard
Phosphorus 30mg 108mg Mustard
Potassium 270mg 152mg Salsa
Sodium 430mg 1104mg Salsa
Zinc 0.17mg 0.64mg Mustard
Copper 0.096mg 0.074mg Salsa
Manganese 0.422mg Mustard
Selenium 0.4µg 33.5µg Mustard
Vitamin A 550IU 109IU Salsa
Vitamin A RAE 28µg 5µg Salsa
Vitamin E 0.36mg Mustard
Vitamin C 4mg 0.3mg Salsa
Vitamin B1 0.05mg 0.177mg Mustard
Vitamin B2 0.03mg 0.07mg Mustard
Vitamin B3 1.08mg 0.565mg Salsa
Vitamin B5 0.254mg Mustard
Vitamin B6 0.149mg 0.07mg Salsa
Folate 19µg 7µg Salsa
Vitamin K 1.4µg Mustard
Tryptophan 0.009mg Mustard
Threonine 0.167mg Mustard
Isoleucine 0.146mg Mustard
Leucine 0.292mg Mustard
Lysine 0.264mg Mustard
Methionine 0.076mg Mustard
Phenylalanine 0.161mg Mustard
Valine 0.189mg Mustard
Histidine 0.119mg Mustard
Trans Fat 0.009g Salsa
Saturated Fat 0.029g 0.214g Salsa
Monounsaturated Fat 0.016g 2.182g Mustard
Polyunsaturated fat 0.107g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
23%
Salsa
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 674mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.185g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.1)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.