Salsa vs. Yogurt — In-Depth Nutrition Comparison
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The main differences between salsa and yogurt
- Salsa is richer in iron, vitamin A, copper, and vitamin B6, yet yogurt is richer in vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
- Daily need coverage for vitamin B12 for yogurt is 31% higher.
- Salsa contains 138 times more vitamin A than yogurt. Salsa contains 550IU of vitamin A, while yogurt contains 4IU.
- Yogurt contains less sodium.
Food types used in this article are USDA Commodity, salsa and Yogurt, Greek, plain, nonfat.
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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 | +45.5% |
| Contains more PotassiumPotassium | +91.5% |
| Contains more IronIron | +3100% |
| Contains more CopperCopper | +464.7% |
| Contains more CalciumCalcium | +816.7% |
| Contains more ZincZinc | +205.9% |
| Contains more PhosphorusPhosphorus | +350% |
| Contains less SodiumSodium | -91.6% |
| Contains more SeleniumSelenium | +2325% |
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 | +2700% |
| Contains more Vitamin B1Vitamin B1 | +117.4% |
| Contains more Vitamin B3Vitamin B3 | +419.2% |
| Contains more Vitamin B6Vitamin B6 | +136.5% |
| Contains more FolateFolate | +171.4% |
| Contains more Vitamin B2Vitamin B2 | +826.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Iron | 2.24mg | 0.07mg | 27% |
| Vitamin B2 | 0.03mg | 0.278mg | 19% |
| Protein | 1.5g | 10.19g | 17% |
| Selenium | 0.4µg | 9.7µg | 17% |
| Sodium | 430mg | 36mg | 17% |
| Phosphorus | 30mg | 135mg | 15% |
| Calcium | 12mg | 110mg | 10% |
| Copper | 0.096mg | 0.017mg | 9% |
| Vitamin B6 | 0.149mg | 0.063mg | 7% |
| Vitamin B5 | 0.331mg | 7% | |
| Fiber | 1.4g | 0g | 6% |
| Vitamin B3 | 1.08mg | 0.208mg | 5% |
| Vitamin C | 4mg | 0mg | 4% |
| Potassium | 270mg | 141mg | 4% |
| Vitamin A | 28µg | 1µg | 3% |
| Zinc | 0.17mg | 0.52mg | 3% |
| Folate | 19µg | 7µg | 3% |
| Choline | 15.1mg | 3% | |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B1 | 0.05mg | 0.023mg | 2% |
| Polyunsaturated fat | 0.107g | 0.012g | 1% |
| Calories | 36kcal | 59kcal | 1% |
| Magnesium | 16mg | 11mg | 1% |
| Carbs | 7g | 3.6g | 1% |
| Fats | 0.2g | 0.39g | 0% |
| Net carbs | 5.6g | 3.6g | N/A |
| Sugar | 3.24g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.029g | 0.117g | 0% |
| Monounsaturated fat | 0.016g | 0.053g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +94.4% |
| Contains more OtherOther | +122.2% |
| Contains more ProteinProtein | +579.3% |
| Contains more FatsFats | +95% |
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.2% |
| Contains more Poly. FatPolyunsaturated fat | +791.7% |
| Contains more Mono. FatMonounsaturated fat | +231.3% |
