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.
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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 | +26.4% |
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 36kcal | 24kcal |
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| Protein | 1.5g | 1.2g |
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| Fats | 0.2g | 0.3g |
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| Vitamin C | 4mg | 7mg |
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| Net carbs | 5.6g | 3.81g |
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| Carbs | 7g | 5.31g |
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| Magnesium | 16mg | 15mg |
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| Calcium | 12mg | 14mg |
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| Potassium | 270mg | 297mg |
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| Iron | 2.24mg | 0.96mg |
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| Sugar | 3.56g |
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| Fiber | 1.4g | 1.5g |
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| Copper | 0.096mg | 0.115mg |
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| Zinc | 0.17mg | 0.22mg |
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| Phosphorus | 30mg | 27mg |
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| Sodium | 430mg | 11mg |
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| Vitamin A | 550IU | 435IU |
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| Vitamin A | 28µg | 22µg |
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| Vitamin E | 1.44mg |
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| Manganese | 0.113mg |
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| Selenium | 0.4µg | 0.6µg |
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| Vitamin B1 | 0.05mg | 0.024mg |
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| Vitamin B2 | 0.03mg | 0.065mg |
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| Vitamin B3 | 1.08mg | 0.991mg |
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| Vitamin B5 | 0.309mg |
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| Vitamin B6 | 0.149mg | 0.098mg |
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| Vitamin K | 2.8µg |
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| Folate | 19µg | 9µg |
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| Choline | 9.9mg |
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| Saturated Fat | 0.029g | 0.041g |
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| Monounsaturated Fat | 0.016g | 0.044g |
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| Polyunsaturated fat | 0.107g | 0.121g |
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| Tryptophan | 0.009mg |
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| Threonine | 0.037mg |
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| Isoleucine | 0.025mg |
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| Leucine | 0.034mg |
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| Lysine | 0.037mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.036mg |
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| Valine | 0.025mg |
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| Histidine | 0.02mg |
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| Fructose | 1.67g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
23%
15%
Comparison summary
Which food contains less Sodium?
Tomato sauce contains less Sodium (difference - 419mg)
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 3.56g)
Which food is lower in Saturated Fat?
Salsa is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 31)
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 minerals?
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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.
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.