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  6. Salsa vs. Palm oil

Salsa vs. Palm oil — In-Depth Nutrition Comparison

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Summary of differences between salsa and palm oil

  • Palm oil has less iron, vitamin B6, vitamin A, copper, potassium, vitamin B3, and fiber than salsa.
  • Palm oil covers your daily need for saturated fat, 246% more than salsa.

These are the specific foods used in this comparison USDA Commodity, salsa and Oil, palm.

Infographic

Salsa vs Palm oil 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
8
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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +22300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~mg

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 9.3% 0% 13% 6.9% 20% 0% 34% 0% 0% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 319% 0% 0% 0% 0% 0% 0% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsa Palm oil DV% diff.
Saturated fat 0.029g 49.3g 224%
Fats 0.2g 100g 154%
Vitamin E 15.94mg 106%
Monounsaturated fat 0.016g 37g 92%
Polyunsaturated fat 0.107g 9.3g 61%
Calories 36kcal 884kcal 42%
Iron 2.24mg 0.01mg 28%
Sodium 430mg 0mg 19%
Copper 0.096mg 0mg 11%
Vitamin B6 0.149mg 0mg 11%
Potassium 270mg 0mg 8%
Vitamin B3 1.08mg 0mg 7%
Vitamin K 8µg 7%
Fiber 1.4g 0g 6%
Folate 19µg 0µg 5%
Vitamin C 4mg 0mg 4%
Magnesium 16mg 0mg 4%
Phosphorus 30mg 0mg 4%
Vitamin B1 0.05mg 0mg 4%
Protein 1.5g 0g 3%
Vitamin A 28µg 0µg 3%
Carbs 7g 0g 2%
Zinc 0.17mg 0mg 2%
Vitamin B2 0.03mg 0mg 2%
Calcium 12mg 0mg 1%
Selenium 0.4µg 0µg 1%
Protein per 100 calories 4.2g 0g N/A
Calories per 10 g protein 240kcal N/A
Weight per 100 calories 278g 11g N/A
Unsaturated / Saturated Fat ratio 4.2 0.94 N/A
Net carbs 5.6g 0g N/A
Choline 0.3mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +49900%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +231150%
Contains more Poly. FatPolyunsaturated fat +8591.6%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.