Salsa vs. Zucchini — In-Depth Nutrition Comparison
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A recap on differences between salsa and zucchini
- Salsa is higher in iron and vitamin A, yet zucchini is higher in vitamin C.
- Salsa covers your daily iron needs 23% more than zucchini.
- Salsa contains 54 times more sodium than zucchini. While salsa contains 430mg of sodium, zucchini contains only 8mg.
Food varieties used in this article are USDA Commodity, salsa and Squash, summer, zucchini, includes skin, raw.
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 | +505.4% |
| Contains more CopperCopper | +81.1% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +12.5% |
| Contains more CalciumCalcium | +33.3% |
| Contains more ZincZinc | +88.2% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains less SodiumSodium | -98.1% |
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 | +180% |
| Contains more Vitamin B3Vitamin B3 | +139.5% |
| Contains more Vitamin CVitamin C | +347.5% |
| Contains more Vitamin B2Vitamin B2 | +213.3% |
| Contains more FolateFolate | +26.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.37mg | 23% |
| Sodium | 430mg | 8mg | 18% |
| Vitamin C | 4mg | 17.9mg | 15% |
| Manganese | 0.177mg | 8% | |
| Vitamin B2 | 0.03mg | 0.094mg | 5% |
| Copper | 0.096mg | 0.053mg | 5% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin B5 | 0.204mg | 4% | |
| Vitamin B3 | 1.08mg | 0.451mg | 4% |
| Vitamin A | 28µg | 10µg | 2% |
| Fructose | 1.38g | 2% | |
| Choline | 9.5mg | 2% | |
| Fiber | 1.4g | 1g | 2% |
| Folate | 19µg | 24µg | 1% |
| Vitamin B6 | 0.149mg | 0.163mg | 1% |
| Protein | 1.5g | 1.21g | 1% |
| Calories | 36kcal | 17kcal | 1% |
| Vitamin E | 0.12mg | 1% | |
| Zinc | 0.17mg | 0.32mg | 1% |
| Carbs | 7g | 3.11g | 1% |
| Phosphorus | 30mg | 38mg | 1% |
| Fats | 0.2g | 0.32g | 0% |
| Net carbs | 5.6g | 2.11g | N/A |
| Magnesium | 16mg | 18mg | 0% |
| Calcium | 12mg | 16mg | 0% |
| Potassium | 270mg | 261mg | 0% |
| Sugar | 2.5g | N/A | |
| Selenium | 0.4µg | 0.2µg | 0% |
| Vitamin B1 | 0.05mg | 0.045mg | 0% |
| Saturated fat | 0.029g | 0.084g | 0% |
| Monounsaturated fat | 0.016g | 0.011g | 0% |
| Polyunsaturated fat | 0.107g | 0.091g | 0% |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.071mg | 0% | |
| Lysine | 0.067mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.054mg | 0% | |
| Histidine | 0.026mg | 0% | |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24% |
| Contains more CarbsCarbs | +125.1% |
| Contains more OtherOther | +180.7% |
| Contains more FatsFats | +60% |
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +45.5% |
| Contains more Poly. FatPolyunsaturated fat | +17.6% |
