Salsa vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between salsa and sweet potato
- Salsa is higher in iron, yet sweet potato is higher in vitamin A, fiber, and copper.
- Sweet potato covers your daily vitamin A needs 273% more than salsa.
- Salsa contains 8 times more sodium than sweet potato. While salsa contains 430mg of sodium, sweet potato contains only 55mg.
Food varieties used in this article are USDA Commodity, salsa and Sweet potato, raw, unprepared.
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 IronIron | +267.2% |
| Contains more MagnesiumMagnesium | +56.3% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more CopperCopper | +57.3% |
| Contains more ZincZinc | +76.5% |
| Contains more PhosphorusPhosphorus | +56.7% |
| Contains less SodiumSodium | -87.2% |
| Contains more SeleniumSelenium | +50% |
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 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +93.9% |
| Contains more FolateFolate | +72.7% |
| Contains more Vitamin AVitamin A | +2432.1% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +103.3% |
| Contains more Vitamin B6Vitamin B6 | +40.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 28µg | 709µg | 76% |
| Iron | 2.24mg | 0.61mg | 20% |
| Sodium | 430mg | 55mg | 16% |
| Vitamin B5 | 0.8mg | 16% | |
| Manganese | 0.258mg | 11% | |
| Fiber | 1.4g | 3g | 6% |
| Copper | 0.096mg | 0.151mg | 6% |
| Starch | 12.65g | 5% | |
| Vitamin B6 | 0.149mg | 0.209mg | 5% |
| Carbs | 7g | 20.12g | 4% |
| Calories | 36kcal | 86kcal | 3% |
| Vitamin B3 | 1.08mg | 0.557mg | 3% |
| Vitamin B2 | 0.03mg | 0.061mg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Folate | 19µg | 11µg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Vitamin B1 | 0.05mg | 0.078mg | 2% |
| Phosphorus | 30mg | 47mg | 2% |
| Magnesium | 16mg | 25mg | 2% |
| Vitamin C | 4mg | 2.4mg | 2% |
| Potassium | 270mg | 337mg | 2% |
| Calcium | 12mg | 30mg | 2% |
| Polyunsaturated fat | 0.107g | 0.014g | 1% |
| Zinc | 0.17mg | 0.3mg | 1% |
| Fructose | 0.7g | 1% | |
| Protein | 1.5g | 1.57g | 0% |
| Fats | 0.2g | 0.05g | 0% |
| Net carbs | 5.6g | 17.12g | N/A |
| Sugar | 4.18g | N/A | |
| Selenium | 0.4µg | 0.6µg | 0% |
| Saturated fat | 0.029g | 0.018g | 0% |
| Monounsaturated fat | 0.016g | 0.001g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.055mg | 0% | |
| Leucine | 0.092mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.029mg | 0% | |
| Phenylalanine | 0.089mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.031mg | 0% |
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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more FatsFats | +300% |
| Contains more WaterWater | +16.1% |
| Contains more OtherOther | +63.3% |
| Contains more CarbsCarbs | +187.4% |
~equal in
Protein
~1.57g
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +1500% |
| Contains more Poly. FatPolyunsaturated fat | +664.3% |
| Contains less Sat. FatSaturated fat | -37.9% |