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  6. Salsa vs. Orange juice

Salsa vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between salsa and orange juice

  • Salsa is richer in iron, vitamin B6, vitamin A, and copper, yet orange juice is richer in vitamin C.
  • Daily need coverage for vitamin C for orange juice is 51% higher.
  • Salsa contains 430 times more sodium than orange juice. Salsa contains 430mg of sodium, while orange juice contains 1mg.

Food types used in this article are USDA Commodity, salsa and Orange juice, raw.

Infographic

Salsa vs Orange juice 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
7
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +35%
Contains more IronIron +1020%
Contains more CopperCopper +118.2%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +76.5%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -99.8%
~equal in Calcium ~11mg

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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +272.5%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin B1Vitamin B1 +80%
Contains more FolateFolate +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsa Orange juice DV% diff.
Vitamin C 4mg 50mg 51%
Iron 2.24mg 0.2mg 26%
Sodium 430mg 1mg 19%
Vitamin B6 0.149mg 0.04mg 8%
Copper 0.096mg 0.044mg 6%
Fiber 1.4g 0.2g 5%
Vitamin B5 0.19mg 4%
Vitamin B3 1.08mg 0.4mg 4%
Vitamin B1 0.05mg 0.09mg 3%
Folate 19µg 30µg 3%
Potassium 270mg 200mg 2%
Protein 1.5g 0.7g 2%
Phosphorus 30mg 17mg 2%
Vitamin A 28µg 10µg 2%
Magnesium 16mg 11mg 1%
Carbs 7g 10.4g 1%
Zinc 0.17mg 0.05mg 1%
Choline 6.2mg 1%
Manganese 0.014mg 1%
Selenium 0.4µg 0.1µg 1%
Calories 36kcal 45kcal 0%
Fats 0.2g 0.2g 0%
Net carbs 5.6g 10.2g N/A
Calcium 12mg 11mg 0%
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin B2 0.03mg 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.024g 0%
Monounsaturated fat 0.016g 0.036g 0%
Polyunsaturated fat 0.107g 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +114.3%
Contains more OtherOther +300%
Contains more CarbsCarbs +48.6%
~equal in Fats ~0.2g
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +167.5%
Contains less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +125%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.