Salsa vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between salsa and tofu
- Salsa is higher in vitamin A, vitamin B6, and vitamin B3, yet tofu is higher in iron, calcium, selenium, copper, phosphorus, and zinc.
- Tofu covers your daily iron needs 39% more than salsa.
- Salsa contains 61 times more sodium than tofu. While salsa contains 430mg of sodium, tofu contains only 7mg.
Food varieties used in this article are USDA Commodity, salsa and Tofu, raw, regular, prepared with calcium sulfate.
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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 | +123.1% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more IronIron | +139.3% |
| Contains more CopperCopper | +101% |
| Contains more ZincZinc | +370.6% |
| Contains more PhosphorusPhosphorus | +223.3% |
| Contains less SodiumSodium | -98.4% |
| Contains more SeleniumSelenium | +2125% |
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 | +3900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +453.8% |
| Contains more Vitamin B6Vitamin B6 | +217% |
| Contains more FolateFolate | +26.7% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 5.36mg | 39% |
| Calcium | 12mg | 350mg | 34% |
| Manganese | 0.605mg | 26% | |
| Sodium | 430mg | 7mg | 18% |
| Polyunsaturated fat | 0.107g | 2.699g | 17% |
| Selenium | 0.4µg | 8.9µg | 15% |
| Protein | 1.5g | 8.08g | 13% |
| Copper | 0.096mg | 0.193mg | 11% |
| Phosphorus | 30mg | 97mg | 10% |
| Vitamin B6 | 0.149mg | 0.047mg | 8% |
| Fats | 0.2g | 4.78g | 7% |
| Vitamin B3 | 1.08mg | 0.195mg | 6% |
| Zinc | 0.17mg | 0.8mg | 6% |
| Choline | 28.8mg | 5% | |
| Fiber | 1.4g | 0.3g | 4% |
| Potassium | 270mg | 121mg | 4% |
| Vitamin C | 4mg | 0.1mg | 4% |
| Saturated fat | 0.029g | 0.691g | 3% |
| Vitamin A | 28µg | 3% | |
| Magnesium | 16mg | 30mg | 3% |
| Monounsaturated fat | 0.016g | 1.056g | 3% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 36kcal | 76kcal | 2% |
| Vitamin B2 | 0.03mg | 0.052mg | 2% |
| Carbs | 7g | 1.87g | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Folate | 19µg | 15µg | 1% |
| Net carbs | 5.6g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +274.3% |
| Contains more OtherOther | +122.2% |
| Contains more ProteinProtein | +438.7% |
| Contains more FatsFats | +2290% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +6500% |
| Contains more Poly. FatPolyunsaturated fat | +2422.4% |