Salsa vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between salsa and soup beans
- Salsa is higher in iron and vitamin B6, yet soup beans are higher in vitamin A, fiber, selenium, copper, and monounsaturated fat.
- Soup beans cover your daily vitamin A needs 22% more than salsa.
- Salsa contains 3 times more vitamin B6 than soup beans. While salsa contains 0.149mg of vitamin B6, soup beans contain only 0.05mg.
- The amount of saturated fat in salsa is lower.
Food varieties used in this article are USDA Commodity, salsa and Soup, bean with ham, canned, chunky, ready-to-serve.
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 PotassiumPotassium | +54.3% |
| Contains more IronIron | +68.4% |
| Contains more MagnesiumMagnesium | +18.8% |
| Contains more CalciumCalcium | +166.7% |
| Contains more CopperCopper | +66.7% |
| Contains more ZincZinc | +158.8% |
| Contains more PhosphorusPhosphorus | +96.7% |
| Contains more SeleniumSelenium | +1625% |
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 | +122.2% |
| Contains more Vitamin B3Vitamin B3 | +54.3% |
| Contains more Vitamin B6Vitamin B6 | +198% |
| Contains more FolateFolate | +58.3% |
| Contains more Vitamin AVitamin A | +189.3% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.29mg | 13% | |
| Fiber | 1.4g | 4.6g | 13% |
| Selenium | 0.4µg | 6.9µg | 12% |
| Iron | 2.24mg | 1.33mg | 11% |
| Vitamin B6 | 0.149mg | 0.05mg | 8% |
| Copper | 0.096mg | 0.16mg | 7% |
| Protein | 1.5g | 5.19g | 7% |
| Saturated fat | 0.029g | 1.37g | 6% |
| Vitamin A | 28µg | 81µg | 6% |
| Fats | 0.2g | 3.5g | 5% |
| Phosphorus | 30mg | 59mg | 4% |
| Monounsaturated fat | 0.016g | 1.58g | 4% |
| Calories | 36kcal | 95kcal | 3% |
| Potassium | 270mg | 175mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Zinc | 0.17mg | 0.44mg | 2% |
| Calcium | 12mg | 32mg | 2% |
| Vitamin B2 | 0.03mg | 0.06mg | 2% |
| Vitamin B3 | 1.08mg | 0.7mg | 2% |
| Folate | 19µg | 12µg | 2% |
| Vitamin C | 4mg | 1.8mg | 2% |
| Polyunsaturated fat | 0.107g | 0.39g | 2% |
| Sodium | 430mg | 400mg | 1% |
| Magnesium | 16mg | 19mg | 1% |
| Vitamin B1 | 0.05mg | 0.06mg | 1% |
| Vitamin B5 | 0.04mg | 1% | |
| Carbs | 7g | 11.16g | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Net carbs | 5.6g | 6.56g | N/A |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more WaterWater | +14.1% |
| Contains more ProteinProtein | +246% |
| Contains more FatsFats | +1650% |
| Contains more CarbsCarbs | +59.4% |
~equal in
Other
~1.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +9775% |
| Contains more Poly. FatPolyunsaturated fat | +264.5% |
