Salsa vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between salsa and quinoa
- Salsa is higher in vitamin A and iron, yet quinoa is higher in phosphorus, magnesium, copper, zinc, vitamin B2, folate, and fiber.
- Salsa covers your daily sodium needs 18% more than quinoa.
- Salsa contains 110 times more vitamin A than quinoa. While salsa contains 550IU of vitamin A, quinoa contains only 5IU.
- The amount of sodium in quinoa is lower.
Food varieties used in this article are USDA Commodity, salsa and Quinoa, cooked.
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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 PotassiumPotassium | +57% |
| Contains more IronIron | +50.3% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +41.7% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +406.7% |
| Contains less SodiumSodium | -98.4% |
| Contains more SeleniumSelenium | +600% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +162.1% |
| Contains more Vitamin B6Vitamin B6 | +21.1% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more FolateFolate | +121.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 27% | |
| Sodium | 430mg | 7mg | 18% |
| Phosphorus | 30mg | 152mg | 17% |
| Magnesium | 16mg | 64mg | 11% |
| Copper | 0.096mg | 0.192mg | 11% |
| Iron | 2.24mg | 1.49mg | 9% |
| Zinc | 0.17mg | 1.09mg | 8% |
| Starch | 17.63g | 7% | |
| Fiber | 1.4g | 2.8g | 6% |
| Protein | 1.5g | 4.4g | 6% |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Folate | 19µg | 42µg | 6% |
| Polyunsaturated fat | 0.107g | 1.078g | 6% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Carbs | 7g | 21.3g | 5% |
| Vitamin B3 | 1.08mg | 0.412mg | 4% |
| Choline | 23mg | 4% | |
| Calories | 36kcal | 120kcal | 4% |
| Selenium | 0.4µg | 2.8µg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin A | 28µg | 0µg | 3% |
| Fats | 0.2g | 1.92g | 3% |
| Potassium | 270mg | 172mg | 3% |
| Vitamin B6 | 0.149mg | 0.123mg | 2% |
| Calcium | 12mg | 17mg | 1% |
| Saturated fat | 0.029g | 0.231g | 1% |
| Monounsaturated fat | 0.016g | 0.528g | 1% |
| Net carbs | 5.6g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.3% |
| Contains more OtherOther | +107.8% |
| Contains more ProteinProtein | +193.3% |
| Contains more FatsFats | +860% |
| Contains more CarbsCarbs | +204.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +3200% |
| Contains more Poly. FatPolyunsaturated fat | +907.5% |
