Salsa vs. Pico de gallo — In-Depth Nutrition Comparison
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A recap on differences between Salsa and Pico de gallo
- Salsa is higher than Pico de gallo in Iron.
- Salsa covers your daily Iron needs 28% more than Pico de gallo.
Food varieties used in this article are USDA Commodity, salsa and PACE, Pico De Gallo.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin AVitamin A | +75.7% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +34% |
| Contains more OtherOther | +63.8% |
~equal in
Water
~88g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 36kcal | 31kcal |
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| Protein | 1.5g | 0g |
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| Fats | 0.2g | 0g |
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| Vitamin C | 4mg | 3.8mg |
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| Net carbs | 5.6g | 9.38g |
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| Carbs | 7g | 9.38g |
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| Magnesium | 16mg |
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| Calcium | 12mg | 0mg |
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| Potassium | 270mg |
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| Iron | 2.24mg | 0mg |
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| Sugar | 6.25g |
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| Fiber | 1.4g |
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| Copper | 0.096mg |
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| Zinc | 0.17mg |
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| Phosphorus | 30mg |
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| Sodium | 430mg | 469mg |
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| Vitamin A | 550IU | 313IU |
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| Vitamin A | 28µg |
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| Selenium | 0.4µg |
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| Vitamin B1 | 0.05mg |
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| Vitamin B2 | 0.03mg |
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| Vitamin B3 | 1.08mg |
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| Vitamin B6 | 0.149mg |
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| Folate | 19µg |
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| Saturated Fat | 0.029g | 0g |
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| Monounsaturated Fat | 0.016g |
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| Polyunsaturated fat | 0.107g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
10%
2%
Minerals Daily Need Coverage Score
23%
6%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Salsa contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa is relatively richer in vitamins
Which food is lower in Saturated Fat?
Pico de gallo is lower in Saturated Fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)