Salsa vs. Omelette — In-Depth Nutrition Comparison
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How are salsa and omelette different?
- Salsa is richer in iron and vitamin B3, while omelette is higher in selenium, vitamin B12, vitamin B2, phosphorus, and zinc.
- Omelette covers your daily need for cholesterol, 104% more than salsa.
- Salsa contains 17 times more vitamin B3 than omelette. Salsa contains 1.08mg of vitamin B3, while omelette contains 0.064mg.
- Omelette is lower in sodium.
USDA Commodity, salsa and Egg, whole, cooked, omelet types were used 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 MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +130.8% |
| Contains more IronIron | +51.4% |
| Contains more CopperCopper | +52.4% |
| Contains more CalciumCalcium | +300% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +456.7% |
| Contains less SodiumSodium | -64% |
| Contains more SeleniumSelenium | +6350% |
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 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +1587.5% |
| Contains more Vitamin AVitamin A | +514.3% |
| Contains more Vitamin B2Vitamin B2 | +1186.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +105.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Selenium | 0.4µg | 25.8µg | 46% |
| Choline | 247.6mg | 45% | |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin B2 | 0.03mg | 0.386mg | 27% |
| Vitamin B5 | 1.289mg | 26% | |
| Phosphorus | 30mg | 167mg | 20% |
| Fats | 0.2g | 11.66g | 18% |
| Protein | 1.5g | 10.57g | 18% |
| Polyunsaturated fat | 0.107g | 2.712g | 17% |
| Vitamin A | 28µg | 172µg | 16% |
| Saturated fat | 0.029g | 3.319g | 15% |
| Monounsaturated fat | 0.016g | 4.843g | 12% |
| Sodium | 430mg | 155mg | 12% |
| Iron | 2.24mg | 1.48mg | 10% |
| Vitamin D | 69IU | 9% | |
| Vitamin D | 1.7µg | 9% | |
| Vitamin E | 1.29mg | 9% | |
| Zinc | 0.17mg | 1.09mg | 8% |
| Vitamin B3 | 1.08mg | 0.064mg | 6% |
| Calories | 36kcal | 154kcal | 6% |
| Fiber | 1.4g | 0g | 6% |
| Potassium | 270mg | 117mg | 5% |
| Folate | 19µg | 39µg | 5% |
| Vitamin C | 4mg | 0mg | 4% |
| Copper | 0.096mg | 0.063mg | 4% |
| Calcium | 12mg | 48mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Carbs | 7g | 0.64g | 2% |
| Manganese | 0.024mg | 1% | |
| Magnesium | 16mg | 11mg | 1% |
| Vitamin B1 | 0.05mg | 0.034mg | 1% |
| Net carbs | 5.6g | 0.64g | N/A |
| Sugar | 0.31g | N/A | |
| Vitamin B6 | 0.149mg | 0.143mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.467mg | 0% | |
| Isoleucine | 0.565mg | 0% | |
| Leucine | 0.913mg | 0% | |
| Lysine | 0.767mg | 0% | |
| Methionine | 0.319mg | 0% | |
| Phenylalanine | 0.572mg | 0% | |
| Valine | 0.722mg | 0% | |
| Histidine | 0.26mg | 0% | |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +993.8% |
| Contains more WaterWater | +17.8% |
| Contains more OtherOther | +60% |
| Contains more ProteinProtein | +604.7% |
| Contains more FatsFats | +5730% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +30168.8% |
| Contains more Poly. FatPolyunsaturated fat | +2434.6% |
