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  6. Salsa vs. Onion

Salsa vs. Onion — In-Depth Nutrition Comparison

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Significant differences between salsa and onions

  • The amount of iron, vitamin A, copper, and vitamin B3 in salsa is higher than in onions.
  • Salsa covers your daily iron needs 25% more than onions.
  • Onions have 275 times less vitamin A than salsa. Salsa has 550IU of vitamin A, while onions have 2IU.
  • Onions contain less sodium.

Specific food types used in this comparison are USDA Commodity, salsa and Onions, raw.

Infographic

Salsa vs Onion 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +84.9%
Contains more IronIron +966.7%
Contains more CopperCopper +146.2%
Contains more CalciumCalcium +91.7%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +25%
~equal in Zinc ~0.17mg
~equal in Phosphorus ~29mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Onion
Onion
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +831%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin CVitamin C +85%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Salsa Onion DV% diff.
Iron 2.24mg 0.21mg 25%
Sodium 430mg 4mg 19%
Manganese 0.129mg 6%
Vitamin B3 1.08mg 0.116mg 6%
Copper 0.096mg 0.039mg 6%
Vitamin C 4mg 7.4mg 4%
Potassium 270mg 146mg 4%
Vitamin A 28µg 0µg 3%
Vitamin B5 0.123mg 2%
Fructose 1.29g 2%
Vitamin B6 0.149mg 0.12mg 2%
Fiber 1.4g 1.7g 1%
Calcium 12mg 23mg 1%
Magnesium 16mg 10mg 1%
Carbs 7g 9.34g 1%
Choline 6.1mg 1%
Polyunsaturated fat 0.107g 0.017g 1%
Protein 1.5g 1.1g 1%
Calories 36kcal 40kcal 0%
Fats 0.2g 0.1g 0%
Net carbs 5.6g 7.64g N/A
Sugar 4.24g N/A
Zinc 0.17mg 0.17mg 0%
Phosphorus 30mg 29mg 0%
Vitamin E 0.02mg 0%
Selenium 0.4µg 0.5µg 0%
Vitamin B1 0.05mg 0.046mg 0%
Vitamin B2 0.03mg 0.027mg 0%
Vitamin K 0.4µg 0%
Folate 19µg 19µg 0%
Saturated fat 0.029g 0.042g 0%
Monounsaturated fat 0.016g 0.013g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
4
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +36.4%
Contains more FatsFats +100%
Contains more OtherOther +357.1%
Contains more CarbsCarbs +33.4%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
3
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -31%
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +529.4%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.