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Salsa vs. Scallion — In-Depth Nutrition Comparison

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How are salsa and scallion different?

  • Salsa is higher in iron and vitamin B6; however, scallion is richer in vitamin C, folate, vitamin A, and calcium.
  • Daily need coverage for sodium for salsa is 18% higher.
  • Salsa contains 2 times more vitamin B6 than scallion. While salsa contains 0.149mg of vitamin B6, scallion contains only 0.061mg.
  • Scallion has less sodium.

USDA Commodity, salsa and Onions, spring or scallions (includes tops and bulb), raw are the varieties used in this article.

Infographic

Salsa vs Scallion infographic
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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.
Salsa
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more IronIron +51.4%
Contains more CopperCopper +15.7%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +500%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +23.3%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +50%
~equal in Potassium ~276mg

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
2
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%
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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin B3Vitamin B3 +105.7%
Contains more Vitamin B6Vitamin B6 +144.3%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +78.6%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more OtherOther +97.5%
Contains more ProteinProtein +22%
~equal in Fats ~0.19g
~equal in Carbs ~7.34g
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
2
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -9.4%
Contains more Poly. FatPolyunsaturated fat +44.6%
Contains more Mono. FatMonounsaturated fat +68.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Scallion DV% diff.
Vitamin K 207µg 173%
Sodium 430mg 16mg 18%
Vitamin C 4mg 18.8mg 16%
Folate 19µg 64µg 11%
Iron 2.24mg 1.48mg 10%
Vitamin B6 0.149mg 0.061mg 7%
Manganese 0.16mg 7%
Calcium 12mg 72mg 6%
Fiber 1.4g 2.6g 5%
Vitamin B2 0.03mg 0.08mg 4%
Vitamin E 0.55mg 4%
Vitamin B3 1.08mg 0.525mg 3%
Vitamin B5 0.075mg 2%
Vitamin A 28µg 50µg 2%
Zinc 0.17mg 0.39mg 2%
Phosphorus 30mg 37mg 1%
Choline 5.7mg 1%
Copper 0.096mg 0.083mg 1%
Protein 1.5g 1.83g 1%
Magnesium 16mg 20mg 1%
Calories 36kcal 32kcal 0%
Fats 0.2g 0.19g 0%
Carbs 7g 7.34g 0%
Net carbs 5.6g 4.74g N/A
Potassium 270mg 276mg 0%
Sugar 2.33g N/A
Selenium 0.4µg 0.6µg 0%
Vitamin B1 0.05mg 0.055mg 0%
Saturated fat 0.029g 0.032g 0%
Monounsaturated fat 0.016g 0.027g 0%
Polyunsaturated fat 0.107g 0.074g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Salsa
55%
Scallion
Minerals Daily Need Coverage Score
23%
Salsa
20%
Scallion

Comparison summary

Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 414mg)
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.