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Salsa vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between salsa and rutabagas

  • Salsa has more iron, vitamin A, and copper; however, rutabagas are higher in vitamin C.
  • Rutabagas cover your daily need for vitamin C, 23% more than salsa.
  • Salsa has 275 times more vitamin A than rutabagas. While salsa has 550IU of vitamin A, rutabagas have only 2IU.
  • Rutabagas have less sodium.

These are the specific foods used in this comparison USDA Commodity, salsa and Rutabagas, raw.

Infographic

Salsa vs Rutabagas 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
2
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more IronIron +409.1%
Contains more CopperCopper +200%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +13%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +76.7%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +75%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +54.3%
Contains more Vitamin B6Vitamin B6 +49%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more FolateFolate +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
4
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +38.9%
Contains more FatsFats +25%
Contains more OtherOther +125.4%
Contains more CarbsCarbs +23.1%
~equal in Water ~89.43g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Poly. FatPolyunsaturated fat +21.6%
Contains more Mono. FatMonounsaturated fat +56.3%
~equal in Saturated fat ~0.027g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Rutabagas DV% diff.
Vitamin C 4mg 25mg 23%
Iron 2.24mg 0.44mg 23%
Sodium 430mg 12mg 18%
Copper 0.096mg 0.032mg 7%
Manganese 0.131mg 6%
Vitamin B6 0.149mg 0.1mg 4%
Fiber 1.4g 2.3g 4%
Phosphorus 30mg 53mg 3%
Choline 14.1mg 3%
Vitamin B5 0.16mg 3%
Calcium 12mg 43mg 3%
Vitamin B1 0.05mg 0.09mg 3%
Vitamin A 28µg 0µg 3%
Vitamin B3 1.08mg 0.7mg 2%
Vitamin E 0.3mg 2%
Fructose 1.61g 2%
Protein 1.5g 1.08g 1%
Vitamin B2 0.03mg 0.04mg 1%
Folate 19µg 21µg 1%
Magnesium 16mg 20mg 1%
Carbs 7g 8.62g 1%
Potassium 270mg 305mg 1%
Selenium 0.4µg 0.7µg 1%
Zinc 0.17mg 0.24mg 1%
Calories 36kcal 37kcal 0%
Fats 0.2g 0.16g 0%
Net carbs 5.6g 6.32g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 0%
Saturated fat 0.029g 0.027g 0%
Monounsaturated fat 0.016g 0.025g 0%
Polyunsaturated fat 0.107g 0.088g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
23%
Salsa
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.46g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 72)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 418mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.002g)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.