Salsa vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between salsa and walnut
- Salsa has less copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, fiber, and folate than walnut.
- Walnut covers your daily need for copper, 166% more than salsa.
- Salsa has 215 times more sodium than walnut. While salsa has 430mg of sodium, walnut has only 2mg.
These are the specific foods used in this comparison USDA Commodity, salsa and Nuts, walnuts, english.
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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 | +887.5% |
| Contains more CalciumCalcium | +716.7% |
| Contains more PotassiumPotassium | +63.3% |
| Contains more IronIron | +29.9% |
| Contains more CopperCopper | +1552.1% |
| Contains more ZincZinc | +1717.6% |
| Contains more PhosphorusPhosphorus | +1053.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +1125% |
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 | +207.7% |
| Contains more Vitamin AVitamin A | +2700% |
| Contains more Vitamin B1Vitamin B1 | +582% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B6Vitamin B6 | +260.4% |
| Contains more FolateFolate | +415.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.107g | 47.174g | 314% |
| Copper | 0.096mg | 1.586mg | 166% |
| Manganese | 3.414mg | 148% | |
| Fats | 0.2g | 65.21g | 100% |
| Phosphorus | 30mg | 346mg | 45% |
| Magnesium | 16mg | 158mg | 34% |
| Calories | 36kcal | 654kcal | 31% |
| Vitamin B6 | 0.149mg | 0.537mg | 30% |
| Saturated fat | 0.029g | 6.126g | 28% |
| Protein | 1.5g | 15.23g | 27% |
| Zinc | 0.17mg | 3.09mg | 27% |
| Vitamin B1 | 0.05mg | 0.341mg | 24% |
| Monounsaturated fat | 0.016g | 8.933g | 22% |
| Fiber | 1.4g | 6.7g | 21% |
| Folate | 19µg | 98µg | 20% |
| Sodium | 430mg | 2mg | 19% |
| Vitamin B5 | 0.57mg | 11% | |
| Calcium | 12mg | 98mg | 9% |
| Vitamin B2 | 0.03mg | 0.15mg | 9% |
| Iron | 2.24mg | 2.91mg | 8% |
| Selenium | 0.4µg | 4.9µg | 8% |
| Choline | 39.2mg | 7% | |
| Potassium | 270mg | 441mg | 5% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin A | 28µg | 1µg | 3% |
| Vitamin C | 4mg | 1.3mg | 3% |
| Carbs | 7g | 13.71g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Net carbs | 5.6g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Vitamin B3 | 1.08mg | 1.125mg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2103.9% |
| Contains more ProteinProtein | +915.3% |
| Contains more FatsFats | +32505% |
| Contains more CarbsCarbs | +95.9% |
| Contains more OtherOther | +11.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +55731.3% |
| Contains more Poly. FatPolyunsaturated fat | +43987.9% |
