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Salsa vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between salsa and welsh onion

  • Salsa has more iron and vitamin B6, while welsh onion has more vitamin C and vitamin A.
  • Welsh onion's daily need coverage for vitamin C is 26% higher.
  • Welsh onion contains 25 times less sodium than salsa. Salsa contains 430mg of sodium, while welsh onion contains 17mg.

The food types used in this comparison are USDA Commodity, salsa and Onions, welsh, raw.

Infographic

Salsa vs Welsh onion infographic
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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.
Salsa
3
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more PotassiumPotassium +27.4%
Contains more IronIron +83.6%
Contains more CopperCopper +37.1%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +50%
Contains more ZincZinc +205.9%
Contains more PhosphorusPhosphorus +63.3%
Contains less SodiumSodium -96%
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.
Salsa
4
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +575%
Contains more Vitamin B2Vitamin B2 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more OtherOther +128.6%
Contains more ProteinProtein +26.7%
Contains more FatsFats +100%
~equal in Carbs ~6.5g
~equal in Water ~90.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +45.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Vitamin C 4mg 27mg 26%
Sodium 430mg 17mg 18%
Iron 2.24mg 1.22mg 13%
Vitamin B6 0.149mg 0.072mg 6%
Manganese 0.137mg 6%
Vitamin B2 0.03mg 0.09mg 5%
Fiber 1.4g 2.4g 4%
Vitamin B3 1.08mg 0.4mg 4%
Vitamin A 28µg 3%
Phosphorus 30mg 49mg 3%
Zinc 0.17mg 0.52mg 3%
Copper 0.096mg 0.07mg 3%
Vitamin B5 0.169mg 3%
Vitamin E 0.51mg 3%
Potassium 270mg 212mg 2%
Magnesium 16mg 23mg 2%
Protein 1.5g 1.9g 1%
Folate 19µg 16µg 1%
Choline 5.3mg 1%
Calcium 12mg 18mg 1%
Calories 36kcal 34kcal 0%
Fats 0.2g 0.4g 0%
Carbs 7g 6.5g 0%
Net carbs 5.6g 4.1g N/A
Sugar 2.18g N/A
Selenium 0.4µg 0.6µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.029g 0.067g 0%
Monounsaturated fat 0.016g 0.056g 0%
Polyunsaturated fat 0.107g 0.156g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Welsh onion
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
51%
Welsh onion
Minerals Daily Need Coverage Score
23%
Salsa
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 413mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 39)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.