Salsa vs. Yam — In-Depth Nutrition Comparison
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How are salsa and yam different?
- Salsa is higher in iron and vitamin A; however, yam is richer in potassium, vitamin C, vitamin B6, fiber, copper, and vitamin B1.
- Daily need coverage for iron for salsa is 21% higher.
- Salsa contains 48 times more sodium than yam. While salsa contains 430mg of sodium, yam contains only 9mg.
USDA Commodity, salsa and Yam, raw are the varieties used in this article.
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.
| Contains more IronIron | +314.8% |
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +202.2% |
| Contains more CopperCopper | +85.4% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains less SodiumSodium | -97.9% |
| Contains more SeleniumSelenium | +75% |
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 AVitamin A | +300% |
| Contains more Vitamin B3Vitamin B3 | +95.7% |
| Contains more Vitamin CVitamin C | +327.5% |
| Contains more Vitamin B1Vitamin B1 | +124% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more FolateFolate | +21.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +28.9% |
| Contains more OtherOther | +95.1% |
| Contains more CarbsCarbs | +298.3% |
~equal in
Protein
~1.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.6% |
| Contains more Mono. FatMonounsaturated fat | +166.7% |
| Contains more Poly. FatPolyunsaturated fat | +40.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.24mg | 0.54mg | 21% |
| Sodium | 430mg | 9mg | 18% |
| Manganese | 0.397mg | 17% | |
| Potassium | 270mg | 816mg | 16% |
| Vitamin C | 4mg | 17.1mg | 15% |
| Vitamin B6 | 0.149mg | 0.293mg | 11% |
| Fiber | 1.4g | 4.1g | 11% |
| Copper | 0.096mg | 0.178mg | 9% |
| Carbs | 7g | 27.88g | 7% |
| Vitamin B5 | 0.314mg | 6% | |
| Vitamin B1 | 0.05mg | 0.112mg | 5% |
| Phosphorus | 30mg | 55mg | 4% |
| Calories | 36kcal | 118kcal | 4% |
| Vitamin B3 | 1.08mg | 0.552mg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin A | 28µg | 7µg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Zinc | 0.17mg | 0.24mg | 1% |
| Folate | 19µg | 23µg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Magnesium | 16mg | 21mg | 1% |
| Calcium | 12mg | 17mg | 1% |
| Protein | 1.5g | 1.53g | 0% |
| Fats | 0.2g | 0.17g | 0% |
| Net carbs | 5.6g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B2 | 0.03mg | 0.032mg | 0% |
| Saturated fat | 0.029g | 0.037g | 0% |
| Monounsaturated fat | 0.016g | 0.006g | 0% |
| Polyunsaturated fat | 0.107g | 0.076g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
23%
26%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Yam contains less Sodium (difference - 421mg)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 51)
Which food is cheaper?
Salsa is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)