Tomato vs. Salsa — In-Depth Nutrition Comparison
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What are the differences between tomatoes and salsa?
- Tomatoes are higher in vitamin C and vitamin A; however, salsa is richer in iron and vitamin B6.
- Salsa's daily need coverage for iron is 25% more.
- Salsa contains 3 times less vitamin C than tomatoes. Tomatoes contain 13.7mg of vitamin C, while salsa contains 4mg.
- Tomatoes have less sodium.
We used Tomatoes, red, ripe, raw, year round average and USDA Commodity, salsa types 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 less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +13.9% |
| Contains more IronIron | +729.6% |
| Contains more CopperCopper | +62.7% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more SeleniumSelenium | +∞% |
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 | +242.5% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +35.1% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B3Vitamin B3 | +81.8% |
| Contains more Vitamin B6Vitamin B6 | +86.3% |
| Contains more FolateFolate | +26.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.27mg | 2.24mg | 25% |
| Sodium | 5mg | 430mg | 18% |
| Vitamin C | 13.7mg | 4mg | 11% |
| Vitamin K | 7.9µg | 7% | |
| Manganese | 0.114mg | 5% | |
| Vitamin B6 | 0.08mg | 0.149mg | 5% |
| Copper | 0.059mg | 0.096mg | 4% |
| Vitamin E | 0.54mg | 4% | |
| Vitamin B3 | 0.594mg | 1.08mg | 3% |
| Fructose | 1.37g | 2% | |
| Vitamin A | 42µg | 28µg | 2% |
| Vitamin B5 | 0.089mg | 2% | |
| Vitamin B2 | 0.019mg | 0.03mg | 1% |
| Protein | 0.88g | 1.5g | 1% |
| Selenium | 0µg | 0.4µg | 1% |
| Folate | 15µg | 19µg | 1% |
| Choline | 6.7mg | 1% | |
| Calories | 18kcal | 36kcal | 1% |
| Phosphorus | 24mg | 30mg | 1% |
| Magnesium | 11mg | 16mg | 1% |
| Carbs | 3.89g | 7g | 1% |
| Vitamin B1 | 0.037mg | 0.05mg | 1% |
| Potassium | 237mg | 270mg | 1% |
| Fiber | 1.2g | 1.4g | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 2.69g | 5.6g | N/A |
| Calcium | 10mg | 12mg | 0% |
| Sugar | 2.63g | N/A | |
| Zinc | 0.17mg | 0.17mg | 0% |
| Saturated fat | 0.028g | 0.029g | 0% |
| Monounsaturated fat | 0.031g | 0.016g | 0% |
| Polyunsaturated fat | 0.083g | 0.107g | 0% |
| Tryptophan | 0.006mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.018mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.027mg | 0% | |
| Methionine | 0.006mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.018mg | 0% | |
| Histidine | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +70.5% |
| Contains more CarbsCarbs | +79.9% |
| Contains more OtherOther | +213.7% |
~equal in
Fats
~0.2g
~equal in
Water
~89.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +93.8% |
| Contains more Poly. FatPolyunsaturated fat | +28.9% |
~equal in
Saturated fat
~0.029g
