Salsa vs. Oatmeal — In-Depth Nutrition Comparison
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Differences between salsa and oatmeal
- Salsa contains less iron, vitamin B1, vitamin B2, vitamin B3, vitamin B6, selenium, calcium, phosphorus, and folate than oatmeal.
- Oatmeal's daily need coverage for iron is 47% higher.
- Oatmeal contains 9 times less sodium than salsa. Salsa contains 430mg of sodium, while oatmeal contains 49mg.
The food types used in this comparison are USDA Commodity, salsa and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 PotassiumPotassium | +342.6% |
| Contains more CopperCopper | +45.5% |
| Contains more MagnesiumMagnesium | +62.5% |
| Contains more CalciumCalcium | +566.7% |
| Contains more IronIron | +166.1% |
| Contains more ZincZinc | +264.7% |
| Contains more PhosphorusPhosphorus | +156.7% |
| Contains less SodiumSodium | -88.6% |
| Contains more SeleniumSelenium | +1150% |
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 AVitamin A | +364.3% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +616.7% |
| Contains more Vitamin B3Vitamin B3 | +180.1% |
| Contains more Vitamin B6Vitamin B6 | +94.6% |
| Contains more FolateFolate | +131.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 5.96mg | 47% |
| Manganese | 0.558mg | 24% | |
| Vitamin B1 | 0.05mg | 0.26mg | 18% |
| Sodium | 430mg | 49mg | 17% |
| Vitamin B2 | 0.03mg | 0.215mg | 14% |
| Vitamin B3 | 1.08mg | 3.025mg | 12% |
| Vitamin B6 | 0.149mg | 0.29mg | 11% |
| Vitamin A | 28µg | 130µg | 11% |
| Selenium | 0.4µg | 5µg | 8% |
| Calcium | 12mg | 80mg | 7% |
| Phosphorus | 30mg | 77mg | 7% |
| Vitamin B5 | 0.317mg | 6% | |
| Potassium | 270mg | 61mg | 6% |
| Folate | 19µg | 44µg | 6% |
| Zinc | 0.17mg | 0.62mg | 4% |
| Starch | 10.37g | 4% | |
| Vitamin C | 4mg | 0mg | 4% |
| Copper | 0.096mg | 0.066mg | 3% |
| Polyunsaturated fat | 0.107g | 0.426g | 2% |
| Protein | 1.5g | 2.37g | 2% |
| Calories | 36kcal | 68kcal | 2% |
| Magnesium | 16mg | 26mg | 2% |
| Carbs | 7g | 11.67g | 2% |
| Fats | 0.2g | 1.36g | 2% |
| Monounsaturated fat | 0.016g | 0.391g | 1% |
| Saturated fat | 0.029g | 0.226g | 1% |
| Fiber | 1.4g | 1.7g | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 5.6g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +180.7% |
| Contains more ProteinProtein | +58% |
| Contains more FatsFats | +580% |
| Contains more CarbsCarbs | +66.7% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.2% |
| Contains more Mono. FatMonounsaturated fat | +2343.8% |
| Contains more Poly. FatPolyunsaturated fat | +298.1% |
