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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.

Infographic

Salsa vs Yogurt infographic
Infographic link

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
4
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%
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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.
Salsa
6
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%
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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
Salsa
2
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Poly. FatPolyunsaturated fat +791.7%
Contains more Mono. FatMonounsaturated fat +231.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Yogurt 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
23%
Salsa
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 394mg)
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 19)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.