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  6. Salsa vs. Onion

Salsa vs. Onion — In-Depth Nutrition Comparison

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Significant differences between Salsa and Onion

  • The amount of Iron, Copper, and Vitamin B3 in Salsa is higher than in Onion.
  • Salsa covers your daily Iron needs 25% more than Onion.
  • Onion has 108 times less Sodium than Salsa. Salsa has 430mg of Sodium, while Onion has 4mg.

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
5
:
4
Onion
Onion
Contains more Iron +966.7%
Contains more Magnesium +60%
Contains more Potassium +84.9%
Contains more Copper +146.2%
Contains more Calcium +91.7%
Contains less Sodium -99.1%
Contains more Selenium +25%
Equal in Phosphorus - 29
Equal in Zinc - 0.17
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +966.7%
Contains more Magnesium +60%
Contains more Potassium +84.9%
Contains more Copper +146.2%
Contains more Calcium +91.7%
Contains less Sodium -99.1%
Contains more Selenium +25%
Equal in Phosphorus - 29
Equal in Zinc - 0.17

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
:
5
Onion
Onion
Contains more Vitamin A +27400%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +831%
Contains more Vitamin B6 +24.2%
Contains more Vitamin C +85%
Equal in Vitamin B1 - 0.046
Equal in Vitamin B2 - 0.027
Equal in Folate - 19
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +27400%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +831%
Contains more Vitamin B6 +24.2%
Contains more Vitamin C +85%
Equal in Vitamin B1 - 0.046
Equal in Vitamin B2 - 0.027
Equal in Folate - 19

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Onion Opinion
Net carbs 5.6g 7.64g Onion
Protein 1.5g 1.1g Salsa
Fats 0.2g 0.1g Salsa
Carbs 7g 9.34g Onion
Calories 36kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 4.24g Salsa
Fiber 1.4g 1.7g Onion
Calcium 12mg 23mg Onion
Iron 2.24mg 0.21mg Salsa
Magnesium 16mg 10mg Salsa
Phosphorus 30mg 29mg Salsa
Potassium 270mg 146mg Salsa
Sodium 430mg 4mg Onion
Zinc 0.17mg 0.17mg
Copper 0.096mg 0.039mg Salsa
Manganese 0.129mg Onion
Selenium 0.4µg 0.5µg Onion
Vitamin A 550IU 2IU Salsa
Vitamin A RAE 28µg 0µg Salsa
Vitamin E 0.02mg Onion
Vitamin C 4mg 7.4mg Onion
Vitamin B1 0.05mg 0.046mg Salsa
Vitamin B2 0.03mg 0.027mg Salsa
Vitamin B3 1.08mg 0.116mg Salsa
Vitamin B5 0.123mg Onion
Vitamin B6 0.149mg 0.12mg Salsa
Folate 19µg 19µg
Vitamin K 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.029g 0.042g Salsa
Monounsaturated Fat 0.016g 0.013g Salsa
Polyunsaturated fat 0.107g 0.017g Salsa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Onion
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
8%
Onion
Minerals Daily Need Coverage Score
23%
Salsa
8%
Onion

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.24g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 15)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.2)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 426mg)
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. 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.