Salsa vs. Tomato — In-Depth Nutrition Comparison
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What are the differences between salsa and tomatoes?
- Salsa is higher in iron and vitamin B6; however, tomatoes are richer in vitamin C and vitamin A.
- Salsa's daily need coverage for iron is 25% more.
- Tomatoes contain 86 times less sodium than salsa. Salsa contains 430mg of sodium, while tomatoes contain 5mg.
We used USDA Commodity, salsa and Tomatoes, red, ripe, raw, year round average types in this article.
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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 MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +13.9% |
| Contains more IronIron | +729.6% |
| Contains more CopperCopper | +62.7% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -98.8% |
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 B1Vitamin B1 | +35.1% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B3Vitamin B3 | +81.8% |
| Contains more Vitamin B6Vitamin B6 | +86.3% |
| Contains more FolateFolate | +26.7% |
| Contains more Vitamin CVitamin C | +242.5% |
| Contains more Vitamin AVitamin A | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.27mg | 25% |
| Sodium | 430mg | 5mg | 18% |
| Vitamin C | 4mg | 13.7mg | 11% |
| Vitamin K | 7.9µg | 7% | |
| Manganese | 0.114mg | 5% | |
| Vitamin B6 | 0.149mg | 0.08mg | 5% |
| Copper | 0.096mg | 0.059mg | 4% |
| Vitamin E | 0.54mg | 4% | |
| Vitamin B3 | 1.08mg | 0.594mg | 3% |
| Fructose | 1.37g | 2% | |
| Vitamin A | 28µg | 42µg | 2% |
| Vitamin B5 | 0.089mg | 2% | |
| Vitamin B2 | 0.03mg | 0.019mg | 1% |
| Protein | 1.5g | 0.88g | 1% |
| Selenium | 0.4µg | 0µg | 1% |
| Folate | 19µg | 15µg | 1% |
| Choline | 6.7mg | 1% | |
| Calories | 36kcal | 18kcal | 1% |
| Phosphorus | 30mg | 24mg | 1% |
| Magnesium | 16mg | 11mg | 1% |
| Carbs | 7g | 3.89g | 1% |
| Vitamin B1 | 0.05mg | 0.037mg | 1% |
| Potassium | 270mg | 237mg | 1% |
| Fiber | 1.4g | 1.2g | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 5.6g | 2.69g | N/A |
| Calcium | 12mg | 10mg | 0% |
| Sugar | 2.63g | N/A | |
| Zinc | 0.17mg | 0.17mg | 0% |
| Saturated fat | 0.029g | 0.028g | 0% |
| Monounsaturated fat | 0.016g | 0.031g | 0% |
| Polyunsaturated fat | 0.107g | 0.083g | 0% |
| Tryptophan | 0.006mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.018mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.027mg | 0% | |
| Methionine | 0.006mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.018mg | 0% | |
| Histidine | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +70.5% |
| Contains more CarbsCarbs | +79.9% |
| Contains more OtherOther | +213.7% |
~equal in
Fats
~0.2g
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +28.9% |
| Contains more Mono. FatMonounsaturated fat | +93.8% |
~equal in
Saturated fat
~0.028g
