Salsa vs. Pumpkin — In-Depth Nutrition Comparison
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Significant differences between salsa and pumpkin
- Salsa has more iron and vitamin B6; however, pumpkin is richer in vitamin A, vitamin B2, and vitamin C.
- Pumpkin covers your daily vitamin A needs 159% more than salsa.
- Pumpkin has 430 times less sodium than salsa. Salsa has 430mg of sodium, while pumpkin has 1mg.
Specific food types used in this comparison are USDA Commodity, salsa and Pumpkin, raw.
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 | +33.3% |
| Contains more IronIron | +180% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CalciumCalcium | +75% |
| Contains more PotassiumPotassium | +25.9% |
| Contains more CopperCopper | +32.3% |
| Contains more ZincZinc | +88.2% |
| Contains more PhosphorusPhosphorus | +46.7% |
| Contains less SodiumSodium | -99.8% |
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 B3Vitamin B3 | +80% |
| Contains more Vitamin B6Vitamin B6 | +144.3% |
| Contains more FolateFolate | +18.8% |
| Contains more Vitamin CVitamin C | +125% |
| Contains more Vitamin AVitamin A | +1421.4% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 28µg | 426µg | 44% |
| Sodium | 430mg | 1mg | 19% |
| Iron | 2.24mg | 0.8mg | 18% |
| Vitamin B6 | 0.149mg | 0.061mg | 7% |
| Vitamin E | 1.06mg | 7% | |
| Vitamin C | 4mg | 9mg | 6% |
| Vitamin B5 | 0.298mg | 6% | |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Manganese | 0.125mg | 5% | |
| Fiber | 1.4g | 0.5g | 4% |
| Copper | 0.096mg | 0.127mg | 3% |
| Vitamin B3 | 1.08mg | 0.6mg | 3% |
| Phosphorus | 30mg | 44mg | 2% |
| Potassium | 270mg | 340mg | 2% |
| Protein | 1.5g | 1g | 1% |
| Vitamin K | 1.1µg | 1% | |
| Folate | 19µg | 16µg | 1% |
| Calories | 36kcal | 26kcal | 1% |
| Polyunsaturated fat | 0.107g | 0.005g | 1% |
| Zinc | 0.17mg | 0.32mg | 1% |
| Calcium | 12mg | 21mg | 1% |
| Magnesium | 16mg | 12mg | 1% |
| Choline | 8.2mg | 1% | |
| Fats | 0.2g | 0.1g | 0% |
| Carbs | 7g | 6.5g | 0% |
| Net carbs | 5.6g | 6g | N/A |
| Sugar | 2.76g | N/A | |
| Selenium | 0.4µg | 0.3µg | 0% |
| Vitamin B1 | 0.05mg | 0.05mg | 0% |
| Saturated fat | 0.029g | 0.052g | 0% |
| Monounsaturated fat | 0.016g | 0.013g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50% |
| Contains more FatsFats | +100% |
| Contains more OtherOther | +100% |
~equal in
Carbs
~6.5g
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.2% |
| Contains more Mono. FatMonounsaturated fat | +23.1% |
| Contains more Poly. FatPolyunsaturated fat | +2040% |