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  6. Salsa vs. Oatmeal

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 A RAE, Vitamin B6, Selenium, Calcium, and Phosphorus 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).

Infographic

Salsa vs Oatmeal 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
2
:
8
Oatmeal
Oatmeal
Contains more Potassium +342.6%
Contains more Copper +45.5%
Contains more Calcium +566.7%
Contains more Iron +166.1%
Contains more Magnesium +62.5%
Contains more Phosphorus +156.7%
Contains less Sodium -88.6%
Contains more Zinc +264.7%
Contains more Selenium +1150%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Potassium +342.6%
Contains more Copper +45.5%
Contains more Calcium +566.7%
Contains more Iron +166.1%
Contains more Magnesium +62.5%
Contains more Phosphorus +156.7%
Contains less Sodium -88.6%
Contains more Zinc +264.7%
Contains more Selenium +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.
Salsa
Salsa
2
:
9
Oatmeal
Oatmeal
Contains more Vitamin A +27%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +180.1%
Contains more Vitamin B6 +94.6%
Contains more Folate +131.6%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin A +27%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +180.1%
Contains more Vitamin B6 +94.6%
Contains more Folate +131.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
2
:
3
Oatmeal
Oatmeal
Contains more Other +180.7%
Contains more Protein +58%
Contains more Fats +580%
Contains more Carbs +66.7%
Equal in Water - 84.03
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Other +180.7%
Contains more Protein +58%
Contains more Fats +580%
Contains more Carbs +66.7%
Equal in Water - 84.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +2343.8%
Contains more Polyunsaturated fat +298.1%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +2343.8%
Contains more Polyunsaturated fat +298.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Oatmeal Opinion
Net carbs 5.6g 9.97g Oatmeal
Protein 1.5g 2.37g Oatmeal
Fats 0.2g 1.36g Oatmeal
Carbs 7g 11.67g Oatmeal
Calories 36kcal 68kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g Salsa
Fiber 1.4g 1.7g Oatmeal
Calcium 12mg 80mg Oatmeal
Iron 2.24mg 5.96mg Oatmeal
Magnesium 16mg 26mg Oatmeal
Phosphorus 30mg 77mg Oatmeal
Potassium 270mg 61mg Salsa
Sodium 430mg 49mg Oatmeal
Zinc 0.17mg 0.62mg Oatmeal
Copper 0.096mg 0.066mg Salsa
Manganese 0.558mg Oatmeal
Selenium 0.4µg 5µg Oatmeal
Vitamin A 550IU 433IU Salsa
Vitamin A RAE 28µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin C 4mg 0mg Salsa
Vitamin B1 0.05mg 0.26mg Oatmeal
Vitamin B2 0.03mg 0.215mg Oatmeal
Vitamin B3 1.08mg 3.025mg Oatmeal
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.149mg 0.29mg Oatmeal
Folate 19µg 44µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g Salsa
Saturated Fat 0.029g 0.226g Salsa
Monounsaturated Fat 0.016g 0.391g Oatmeal
Polyunsaturated fat 0.107g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
23%
Salsa
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 381mg)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.