Vegetable vs. Salsa — In-Depth Nutrition Comparison
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Important differences between vegetable and salsa
- Vegetable has more vitamin A, fiber, and vitamin B2; however, salsa has more iron and vitamin B6.
- Vegetable's daily need coverage for vitamin A is 75% more.
- Vegetable has 4 times more vitamin B2 than salsa. Vegetable has 0.12mg of vitamin B2, while salsa has 0.03mg.
- Vegetable is lower in sodium.
The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and USDA Commodity, salsa.
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 MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +108.3% |
| Contains more ZincZinc | +188.2% |
| Contains more PhosphorusPhosphorus | +70% |
| Contains less SodiumSodium | -91.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +59.8% |
| Contains more IronIron | +173.2% |
| Contains more CopperCopper | +15.7% |
| Contains more SeleniumSelenium | +33.3% |
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 | +664.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +25% |
| Contains more Vitamin B3Vitamin B3 | +26.9% |
| Contains more Vitamin B6Vitamin B6 | +101.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +90.7% |
| Contains more CarbsCarbs | +87% |
| Contains more FatsFats | +33.3% |
| Contains more OtherOther | +138.8% |
~equal in
Water
~89.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +60% |
| Contains more Poly. FatPolyunsaturated fat | +48.6% |
~equal in
Saturated fat
~0.029g
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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| 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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 214µg | 28µg | 21% |
| Vitamin K | 23.5µg | 20% | |
| Iron | 0.82mg | 2.24mg | 18% |
| Sodium | 35mg | 430mg | 17% |
| Manganese | 0.379mg | 16% | |
| Fiber | 4.4g | 1.4g | 12% |
| Vitamin B2 | 0.12mg | 0.03mg | 7% |
| Vitamin B6 | 0.074mg | 0.149mg | 6% |
| Choline | 24.1mg | 4% | |
| Phosphorus | 51mg | 30mg | 3% |
| Zinc | 0.49mg | 0.17mg | 3% |
| Vitamin E | 0.38mg | 3% | |
| Protein | 2.86g | 1.5g | 3% |
| Potassium | 169mg | 270mg | 3% |
| Vitamin B5 | 0.151mg | 3% | |
| Carbs | 13.09g | 7g | 2% |
| Vitamin B1 | 0.071mg | 0.05mg | 2% |
| Vitamin B3 | 0.851mg | 1.08mg | 1% |
| Calories | 65kcal | 36kcal | 1% |
| Copper | 0.083mg | 0.096mg | 1% |
| Calcium | 25mg | 12mg | 1% |
| Magnesium | 22mg | 16mg | 1% |
| Vitamin C | 3.2mg | 4mg | 1% |
| Fats | 0.15g | 0.2g | 0% |
| Net carbs | 8.69g | 5.6g | N/A |
| Sugar | 3.12g | N/A | |
| Selenium | 0.3µg | 0.4µg | 0% |
| Folate | 19µg | 19µg | 0% |
| Saturated fat | 0.031g | 0.029g | 0% |
| Monounsaturated fat | 0.01g | 0.016g | 0% |
| Polyunsaturated fat | 0.072g | 0.107g | 0% |
| Tryptophan | 0.029mg | 0% | |
| Threonine | 0.115mg | 0% | |
| Isoleucine | 0.139mg | 0% | |
| Leucine | 0.19mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.034mg | 0% | |
| Phenylalanine | 0.12mg | 0% | |
| Valine | 0.149mg | 0% | |
| Histidine | 0.073mg | 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
20%
9%
Minerals Daily Need Coverage Score
19%
23%
Comparison summary
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 395mg)
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 66)
Which food is cheaper?
Salsa is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.