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Vegetable vs. Table salt — In-Depth Nutrition Comparison

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Differences between Vegetable and Table salt

  • Table salt contains less Vitamin A, Vitamin K, Fiber, Manganese, Vitamin B2, Phosphorus, Iron, Vitamin B1, and Copper than Vegetable.
  • Table salt's daily need coverage for Sodium is 1684% higher.
  • The amount of Sodium in Vegetable is lower.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Salt, table.

Infographic

Vegetable vs Table salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +2100%
Contains more PotassiumPotassium +2012.5%
Contains more IronIron +148.5%
Contains more CopperCopper +176.7%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +279%
Contains more SeleniumSelenium +200%
~equal in Calcium ~24mg

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.
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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41515%
Contains more OtherOther +14795.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Table salt Opinion
Calories 65kcal 0kcal Vegetable
Protein 2.86g 0g Vegetable
Fats 0.15g 0g Vegetable
Vitamin C 3.2mg 0mg Vegetable
Net carbs 8.69g 0g Vegetable
Carbs 13.09g 0g Vegetable
Magnesium 22mg 1mg Vegetable
Calcium 25mg 24mg Vegetable
Potassium 169mg 8mg Vegetable
Iron 0.82mg 0.33mg Vegetable
Sugar 3.12g 0g Table salt
Fiber 4.4g 0g Vegetable
Copper 0.083mg 0.03mg Vegetable
Zinc 0.49mg 0.1mg Vegetable
Phosphorus 51mg 0mg Vegetable
Sodium 35mg 38758mg Vegetable
Vitamin A 4277IU 0IU Vegetable
Vitamin A 214µg 0µg Vegetable
Vitamin E 0.38mg 0mg Vegetable
Manganese 0.379mg 0.1mg Vegetable
Selenium 0.3µg 0.1µg Vegetable
Vitamin B1 0.071mg 0mg Vegetable
Vitamin B2 0.12mg 0mg Vegetable
Vitamin B3 0.851mg 0mg Vegetable
Vitamin B5 0.151mg 0mg Vegetable
Vitamin B6 0.074mg 0mg Vegetable
Vitamin K 23.5µg 0µg Vegetable
Folate 19µg 0µg Vegetable
Choline 24.1mg 0mg Vegetable
Saturated Fat 0.031g 0g Table salt
Monounsaturated Fat 0.01g 0g Vegetable
Polyunsaturated fat 0.072g 0g Vegetable
Tryptophan 0.029mg 0mg Vegetable
Threonine 0.115mg 0mg Vegetable
Isoleucine 0.139mg 0mg Vegetable
Leucine 0.19mg 0mg Vegetable
Lysine 0.17mg 0mg Vegetable
Methionine 0.034mg 0mg Vegetable
Phenylalanine 0.12mg 0mg Vegetable
Valine 0.149mg 0mg Vegetable
Histidine 0.073mg 0mg Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Table salt
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
35%
Vegetable
0%
Table salt
Minerals Daily Need Coverage Score
19%
Vegetable
510%
Table salt

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 38723mg)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 66)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.