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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 RAE, 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.
Vegetable
Vegetable
10
:
0
Table salt
Table salt
Contains more Iron +148.5%
Contains more Magnesium +2100%
Contains more Phosphorus +∞%
Contains more Potassium +2012.5%
Contains less Sodium -99.9%
Contains more Zinc +390%
Contains more Copper +176.7%
Contains more Manganese +279%
Contains more Selenium +200%
Equal in Calcium - 24
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Contains more Iron +148.5%
Contains more Magnesium +2100%
Contains more Phosphorus +∞%
Contains more Potassium +2012.5%
Contains less Sodium -99.9%
Contains more Zinc +390%
Contains more Copper +176.7%
Contains more Manganese +279%
Contains more Selenium +200%
Equal in Calcium - 24

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.
Vegetable
Vegetable
10
:
0
Table salt
Table salt
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Table salt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
4
:
1
Table salt
Table salt
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +41515%
Contains more Other +14795.5%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +41515%
Contains more Other +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
Net carbs 8.69g 0g Vegetable
Protein 2.86g 0g Vegetable
Fats 0.15g 0g Vegetable
Carbs 13.09g 0g Vegetable
Calories 65kcal 0kcal Vegetable
Sugar 3.12g 0g Table salt
Fiber 4.4g 0g Vegetable
Calcium 25mg 24mg Vegetable
Iron 0.82mg 0.33mg Vegetable
Magnesium 22mg 1mg Vegetable
Phosphorus 51mg 0mg Vegetable
Potassium 169mg 8mg Vegetable
Sodium 35mg 38758mg Vegetable
Zinc 0.49mg 0.1mg Vegetable
Copper 0.083mg 0.03mg Vegetable
Manganese 0.379mg 0.1mg Vegetable
Selenium 0.3µg 0.1µg Vegetable
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0mg Vegetable
Vitamin C 3.2mg 0mg 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
Folate 19µg 0µg Vegetable
Vitamin K 23.5µg 0µg 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
Saturated Fat 0.031g 0g Table salt
Monounsaturated Fat 0.01g 0g Vegetable
Polyunsaturated fat 0.072g 0g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Table salt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
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.