Salsa vs. Tomato sauce — In-Depth Nutrition Comparison
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A recap on differences between salsa and tomato sauce
- Salsa is higher than tomato sauce in iron.
- Salsa covers your daily sodium needs 18% more than tomato sauce.
- Salsa contains 2 times more iron than tomato sauce. While salsa contains 2.24mg of iron, tomato sauce contains only 0.96mg.
- The amount of sodium in tomato sauce is lower.
Food varieties used in this article are USDA Commodity, salsa and Tomato sauce, canned, no salt added.
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 | +133.3% |
| Contains more CalciumCalcium | +16.7% |
| Contains more CopperCopper | +19.8% |
| Contains more ZincZinc | +29.4% |
| Contains less SodiumSodium | -97.4% |
| 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 AVitamin A | +27.3% |
| Contains more Vitamin B1Vitamin B1 | +108.3% |
| Contains more Vitamin B6Vitamin B6 | +52% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin CVitamin C | +75% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 430mg | 11mg | 18% |
| Iron | 2.24mg | 0.96mg | 16% |
| Vitamin E | 1.44mg | 10% | |
| Vitamin B5 | 0.309mg | 6% | |
| Manganese | 0.113mg | 5% | |
| Vitamin B6 | 0.149mg | 0.098mg | 4% |
| Vitamin C | 4mg | 7mg | 3% |
| Folate | 19µg | 9µg | 3% |
| Vitamin B2 | 0.03mg | 0.065mg | 3% |
| Fructose | 1.67g | 2% | |
| Choline | 9.9mg | 2% | |
| Vitamin K | 2.8µg | 2% | |
| Vitamin B1 | 0.05mg | 0.024mg | 2% |
| Copper | 0.096mg | 0.115mg | 2% |
| Calories | 36kcal | 24kcal | 1% |
| Protein | 1.5g | 1.2g | 1% |
| Vitamin A | 28µg | 22µg | 1% |
| Carbs | 7g | 5.31g | 1% |
| Vitamin B3 | 1.08mg | 0.991mg | 1% |
| Potassium | 270mg | 297mg | 1% |
| Fats | 0.2g | 0.3g | 0% |
| Net carbs | 5.6g | 3.81g | N/A |
| Magnesium | 16mg | 15mg | 0% |
| Calcium | 12mg | 14mg | 0% |
| Sugar | 3.56g | N/A | |
| Fiber | 1.4g | 1.5g | 0% |
| Zinc | 0.17mg | 0.22mg | 0% |
| Phosphorus | 30mg | 27mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Saturated fat | 0.029g | 0.041g | 0% |
| Monounsaturated fat | 0.016g | 0.044g | 0% |
| Polyunsaturated fat | 0.107g | 0.121g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.037mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.036mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.02mg | 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:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more ProteinProtein | +25% |
| Contains more CarbsCarbs | +31.8% |
| Contains more FatsFats | +50% |
| Contains more OtherOther | +19.4% |
~equal in
Water
~91.28g
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
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains less Sat. FatSaturated fat | -29.3% |
| Contains more Mono. FatMonounsaturated fat | +175% |
| Contains more Poly. FatPolyunsaturated fat | +13.1% |
