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Salsa vs. Wheat — In-Depth Nutrition Comparison

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The main differences between salsa and wheat

  • Wheat is richer than salsa in selenium, phosphorus, copper, zinc, vitamin B3, vitamin B1, magnesium, vitamin B6, and iron.
  • Daily need coverage for selenium for wheat is 162% higher.
  • Salsa contains 215 times more sodium than wheat . Salsa contains 430mg of sodium, while wheat contains 2mg.

Food types used in this article are USDA Commodity, salsa and Wheat, durum.

Infographic

Salsa vs Wheat  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
0
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%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +59.6%
Contains more IronIron +57.1%
Contains more CopperCopper +476%
Contains more ZincZinc +2347.1%
Contains more PhosphorusPhosphorus +1593.3%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +22250%

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
2
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +738%
Contains more Vitamin B2Vitamin B2 +303.3%
Contains more Vitamin B3Vitamin B3 +523.9%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more FolateFolate +126.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +719.9%
Contains more ProteinProtein +812%
Contains more FatsFats +1135%
Contains more CarbsCarbs +916.1%
Contains more OtherOther +11.3%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +2050%
Contains more Poly. FatPolyunsaturated fat +814%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Wheat DV% diff.
Selenium 0.4µg 89.4µg 162%
Manganese 3.012mg 131%
Phosphorus 30mg 508mg 68%
Copper 0.096mg 0.553mg 51%
Zinc 0.17mg 4.16mg 36%
Vitamin B3 1.08mg 6.738mg 35%
Vitamin B1 0.05mg 0.419mg 31%
Magnesium 16mg 144mg 30%
Protein 1.5g 13.68g 24%
Vitamin B6 0.149mg 0.419mg 21%
Carbs 7g 71.13g 21%
Sodium 430mg 2mg 19%
Vitamin B5 0.935mg 19%
Iron 2.24mg 3.52mg 16%
Calories 36kcal 339kcal 15%
Vitamin B2 0.03mg 0.121mg 7%
Fiber 1.4g 6%
Polyunsaturated fat 0.107g 0.978g 6%
Folate 19µg 43µg 6%
Potassium 270mg 431mg 5%
Vitamin C 4mg 0mg 4%
Vitamin A 28µg 0µg 3%
Fats 0.2g 2.47g 3%
Calcium 12mg 34mg 2%
Saturated fat 0.029g 0.454g 2%
Monounsaturated fat 0.016g 0.344g 1%
Net carbs 5.6g 71.13g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

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

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
34%
Wheat
Minerals Daily Need Coverage Score
23%
Salsa
168%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 428mg)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.425g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 50)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.