Wheat vs. Salsa — In-Depth Nutrition Comparison
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The main differences between wheat and salsa
- Wheat is richer than salsa in selenium, phosphorus, copper, zinc, vitamin B3, vitamin B1, magnesium, vitamin B6, and iron.
- Daily need coverage for selenium for wheat is 162% higher.
- Wheat contains 24 times more zinc than salsa. Wheat contains 4.16mg of zinc, while salsa contains 0.17mg.
- Wheat contains less sodium.
Food types used in this article are Wheat, durum 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 | +800% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +59.6% |
| Contains more IronIron | +57.1% |
| Contains more CopperCopper | +476% |
| Contains more ZincZinc | +2347.1% |
| Contains more PhosphorusPhosphorus | +1593.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +22250% |
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 B1Vitamin B1 | +738% |
| Contains more Vitamin B2Vitamin B2 | +303.3% |
| Contains more Vitamin B3Vitamin B3 | +523.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +181.2% |
| Contains more FolateFolate | +126.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +812% |
| Contains more FatsFats | +1135% |
| Contains more CarbsCarbs | +916.1% |
| Contains more OtherOther | +11.3% |
| Contains more WaterWater | +719.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2050% |
| Contains more Poly. FatPolyunsaturated fat | +814% |
| Contains less Sat. FatSaturated fat | -93.6% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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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 | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 89.4µg | 0.4µg | 162% |
| Manganese | 3.012mg | 131% | |
| Phosphorus | 508mg | 30mg | 68% |
| Copper | 0.553mg | 0.096mg | 51% |
| Zinc | 4.16mg | 0.17mg | 36% |
| Vitamin B3 | 6.738mg | 1.08mg | 35% |
| Vitamin B1 | 0.419mg | 0.05mg | 31% |
| Magnesium | 144mg | 16mg | 30% |
| Protein | 13.68g | 1.5g | 24% |
| Vitamin B6 | 0.419mg | 0.149mg | 21% |
| Carbs | 71.13g | 7g | 21% |
| Sodium | 2mg | 430mg | 19% |
| Vitamin B5 | 0.935mg | 19% | |
| Iron | 3.52mg | 2.24mg | 16% |
| Calories | 339kcal | 36kcal | 15% |
| Vitamin B2 | 0.121mg | 0.03mg | 7% |
| Fiber | 1.4g | 6% | |
| Polyunsaturated fat | 0.978g | 0.107g | 6% |
| Folate | 43µg | 19µg | 6% |
| Potassium | 431mg | 270mg | 5% |
| Vitamin C | 0mg | 4mg | 4% |
| Vitamin A | 0µg | 28µg | 3% |
| Fats | 2.47g | 0.2g | 3% |
| Calcium | 34mg | 12mg | 2% |
| Saturated fat | 0.454g | 0.029g | 2% |
| Monounsaturated fat | 0.344g | 0.016g | 1% |
| Net carbs | 71.13g | 5.6g | N/A |
| Tryptophan | 0.176mg | 0% | |
| Threonine | 0.366mg | 0% | |
| Isoleucine | 0.533mg | 0% | |
| Leucine | 0.934mg | 0% | |
| Lysine | 0.303mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.594mg | 0% | |
| Histidine | 0.322mg | 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
34%
9%
Minerals Daily Need Coverage Score
168%
23%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 428mg)
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.425g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 50)
Which food is cheaper?
Salsa is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)