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Salsa vs. Passion fruit — In-Depth Nutrition Comparison

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How are salsa and passion fruit different?

  • Salsa is higher in iron; however, passion fruit is richer in fiber, vitamin C, vitamin A, vitamin B2, and phosphorus.
  • Daily need coverage for fiber for passion fruit is 36% higher.
  • Salsa contains 15 times more sodium than passion fruit. While salsa contains 430mg of sodium, passion fruit contains only 28mg.

USDA Commodity, salsa and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Salsa vs Passion fruit 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
3
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more IronIron +40%
Contains more CopperCopper +11.6%
Contains more ZincZinc +70%
Contains more MagnesiumMagnesium +81.3%
Contains more PotassiumPotassium +28.9%
Contains more PhosphorusPhosphorus +126.7%
Contains less SodiumSodium -93.5%
Contains more SeleniumSelenium +50%
~equal in Calcium ~12mg
~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
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +49%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +38.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more WaterWater +23%
Contains more OtherOther +102.5%
Contains more ProteinProtein +46.7%
Contains more FatsFats +250%
Contains more CarbsCarbs +234%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -50.8%
Contains more Mono. FatMonounsaturated fat +437.5%
Contains more Poly. FatPolyunsaturated fat +284.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Passion fruit DV% diff.
Fiber 1.4g 10.4g 36%
Vitamin C 4mg 30mg 29%
Sodium 430mg 28mg 17%
Vitamin B2 0.03mg 0.13mg 8%
Iron 2.24mg 1.6mg 8%
Phosphorus 30mg 68mg 5%
Carbs 7g 23.38g 5%
Vitamin B6 0.149mg 0.1mg 4%
Vitamin B1 0.05mg 0mg 4%
Vitamin A 28µg 64µg 4%
Vitamin B3 1.08mg 1.5mg 3%
Calories 36kcal 97kcal 3%
Magnesium 16mg 29mg 3%
Potassium 270mg 348mg 2%
Polyunsaturated fat 0.107g 0.411g 2%
Protein 1.5g 2.2g 1%
Zinc 0.17mg 0.1mg 1%
Fats 0.2g 0.7g 1%
Vitamin K 0.7µg 1%
Folate 19µg 14µg 1%
Choline 7.6mg 1%
Copper 0.096mg 0.086mg 1%
Net carbs 5.6g 12.98g N/A
Calcium 12mg 12mg 0%
Sugar 11.2g N/A
Vitamin E 0.02mg 0%
Selenium 0.4µg 0.6µg 0%
Saturated fat 0.029g 0.059g 0%
Monounsaturated fat 0.016g 0.086g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Passion fruit
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
17%
Passion fruit
Minerals Daily Need Coverage Score
23%
Salsa
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 11.2g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 16)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 402mg)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.