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Salsa vs. Soybean oil — In-Depth Nutrition Comparison

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Important differences between Salsa and Soybean oil

  • Soybean oil has less Iron, Vitamin B6, Copper, Potassium, Vitamin B3, and Fiber.
  • Soybean oil's daily need coverage for Saturated Fat is 74% more.
  • Soybean oil is lower in Sodium.

The food varieties used in the comparison are USDA Commodity, salsa and Oil, soybean, salad or cooking, (partially hydrogenated).

Infographic

Salsa vs Soybean oil 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
8
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~mg

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
7
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% 33% 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 0% 0% 162% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 ~0µg
~equal in Vitamin B5 ~0mg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +49900%

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
16% 45% 39%
Saturated Fat: Sat. Fat 14.9 g
Monounsaturated Fat: Mono. Fat 43 g
Polyunsaturated fat: Poly. Fat 37.6 g
Contains less Sat. FatSaturated Fat -99.8%
Contains more Mono. FatMonounsaturated Fat +268650%
Contains more Poly. FatPolyunsaturated fat +35040.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Soybean oil Opinion
Calories 36kcal 884kcal Soybean oil
Protein 1.5g 0g Salsa
Fats 0.2g 100g Soybean oil
Vitamin C 4mg 0mg Salsa
Net carbs 5.6g 0g Salsa
Carbs 7g 0g Salsa
Magnesium 16mg 0mg Salsa
Calcium 12mg 0mg Salsa
Potassium 270mg 0mg Salsa
Iron 2.24mg 0mg Salsa
Fiber 1.4g 0g Salsa
Copper 0.096mg 0mg Salsa
Zinc 0.17mg 0mg Salsa
Phosphorus 30mg 0mg Salsa
Sodium 430mg 0mg Soybean oil
Vitamin A 550IU 0IU Salsa
Vitamin A RAE 28µg 0µg Salsa
Vitamin E 8.1mg Soybean oil
Selenium 0.4µg 0µg Salsa
Vitamin B1 0.05mg 0mg Salsa
Vitamin B2 0.03mg 0mg Salsa
Vitamin B3 1.08mg 0mg Salsa
Vitamin B6 0.149mg 0mg Salsa
Vitamin K 24.7µg Soybean oil
Folate 19µg 0µg Salsa
Choline 0.2mg Soybean oil
Saturated Fat 0.029g 14.9g Salsa
Monounsaturated Fat 0.016g 43g Soybean oil
Polyunsaturated fat 0.107g 37.6g Soybean oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Soybean oil
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
10%
Salsa
17%
Soybean oil
Minerals Daily Need Coverage Score
23%
Salsa
0%
Soybean oil

Comparison summary

Which food contains less Sodium?
Soybean oil
Soybean oil contains less Sodium (difference - 430mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 14.871g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171012/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.