Salsa vs. Wafer — In-Depth Nutrition Comparison
Compare
A recap on the differences between salsa and wafer
- Salsa is higher in vitamin A, yet wafer is higher in copper, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, selenium, and magnesium.
- Wafer covers your daily copper needs 41% more than salsa.
- Salsa contains 55 times more vitamin A than wafer. While salsa contains 550IU of vitamin A, wafer contains only 10IU.
- The amount of saturated fat in salsa is lower.
Food varieties used in this article are USDA Commodity, salsa and Cookies, chocolate wafers.
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.
| Contains more PotassiumPotassium | +28.6% |
| Contains less SodiumSodium | -25.9% |
| Contains more MagnesiumMagnesium | +231.3% |
| Contains more CalciumCalcium | +158.3% |
| Contains more IronIron | +79% |
| Contains more CopperCopper | +382.3% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +340% |
| Contains more SeleniumSelenium | +1325% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +833.3% |
| Contains more Vitamin B6Vitamin B6 | +192.2% |
| Contains more Vitamin B1Vitamin B1 | +306% |
| Contains more Vitamin B2Vitamin B2 | +786.7% |
| Contains more Vitamin B3Vitamin B3 | +164.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +147.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.096mg | 0.463mg | 41% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 0.107g | 4.153g | 27% |
| Iron | 2.24mg | 4.01mg | 22% |
| Fats | 0.2g | 14.2g | 22% |
| Carbs | 7g | 72.7g | 22% |
| Calories | 36kcal | 433kcal | 20% |
| Saturated fat | 0.029g | 4.241g | 19% |
| Vitamin B2 | 0.03mg | 0.266mg | 18% |
| Phosphorus | 30mg | 132mg | 15% |
| Vitamin B1 | 0.05mg | 0.203mg | 13% |
| Monounsaturated fat | 0.016g | 4.865g | 12% |
| Vitamin B3 | 1.08mg | 2.858mg | 11% |
| Selenium | 0.4µg | 5.7µg | 10% |
| Protein | 1.5g | 6.6g | 10% |
| Magnesium | 16mg | 53mg | 9% |
| Vitamin B5 | 0.381mg | 8% | |
| Fiber | 1.4g | 3.4g | 8% |
| Zinc | 0.17mg | 1.09mg | 8% |
| Vitamin B6 | 0.149mg | 0.051mg | 8% |
| Folate | 19µg | 47µg | 7% |
| Sodium | 430mg | 580mg | 7% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Choline | 14.3mg | 3% | |
| Vitamin A | 28µg | 3µg | 3% |
| Caffeine | 10mg | 3% | |
| Potassium | 270mg | 210mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 12mg | 31mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 5.6g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1893.3% |
| Contains more ProteinProtein | +340% |
| Contains more FatsFats | +7000% |
| Contains more CarbsCarbs | +938.6% |
| Contains more OtherOther | +25% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +30306.3% |
| Contains more Poly. FatPolyunsaturated fat | +3781.3% |
