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Salsa vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on differences between salsa and veggie burgers

  • Veggie burgers are higher than salsa in vitamin B1, vitamin B12, selenium, folate, phosphorus, vitamin B3, vitamin B2, fiber, calcium, and vitamin B6.
  • Veggie burgers cover your daily vitamin B1 needs 217% more than salsa.

Food varieties used in this article are USDA Commodity, salsa and Veggie burgers or soyburgers, unprepared.

Infographic

Salsa vs Veggie burger infographic
Infographic link

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.
Salsa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains less SodiumSodium -24.4%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +23.3%
Contains more CopperCopper +108.3%
Contains more ZincZinc +641.2%
Contains more PhosphorusPhosphorus +586.7%
Contains more SeleniumSelenium +5550%
~equal in Iron ~2.41mg

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.
Salsa
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin B1Vitamin B1 +5202%
Contains more Vitamin B2Vitamin B2 +713.3%
Contains more Vitamin B3Vitamin B3 +247.5%
Contains more Vitamin B6Vitamin B6 +103.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +552.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +46.5%
Contains more ProteinProtein +946.7%
Contains more FatsFats +3050%
Contains more CarbsCarbs +103.9%
Contains more OtherOther +57.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +11012.5%
Contains more Poly. FatPolyunsaturated fat +1790.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Veggie burger
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Salsa Veggie burger DV% diff.
Vitamin B1 0.05mg 2.651mg 217%
Vitamin B12 0µg 2.01µg 84%
Manganese 0.951mg 41%
Selenium 0.4µg 22.6µg 40%
Protein 1.5g 15.7g 28%
Folate 19µg 124µg 26%
Phosphorus 30mg 206mg 25%
Vitamin B3 1.08mg 3.753mg 17%
Vitamin B2 0.03mg 0.244mg 16%
Fiber 1.4g 4.9g 14%
Polyunsaturated fat 0.107g 2.023g 13%
Vitamin B6 0.149mg 0.303mg 12%
Copper 0.096mg 0.2mg 12%
Calcium 12mg 136mg 12%
Magnesium 16mg 56mg 10%
Zinc 0.17mg 1.26mg 10%
Fats 0.2g 6.3g 9%
Calories 36kcal 177kcal 7%
Saturated fat 0.029g 1.44g 6%
Vitamin B5 0.289mg 6%
Sodium 430mg 569mg 6%
Monounsaturated fat 0.016g 1.778g 4%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Vitamin A 28µg 1µg 3%
Potassium 270mg 333mg 2%
Cholesterol 0mg 5mg 2%
Carbs 7g 14.27g 2%
Iron 2.24mg 2.41mg 2%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Vitamin C 4mg 4.5mg 1%
Net carbs 5.6g 9.37g N/A
Sugar 1.07g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Salsa
97%
Veggie burger
Minerals Daily Need Coverage Score
23%
Salsa
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 139mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 1.411g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.