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Yogurt vs. Salsa — In-Depth Nutrition Comparison

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The main differences between yogurt and salsa

  • Yogurt is richer in vitamin B12, vitamin B2, selenium, phosphorus, and calcium, yet salsa is richer in iron, vitamin A, copper, and vitamin B6.
  • Daily need coverage for vitamin B12 for yogurt is 31% higher.
  • Yogurt contains 24 times more selenium than salsa. Yogurt contains 9.7µg of selenium, while salsa contains 0.4µg.
  • Yogurt contains less sodium.

Food types used in this article are Yogurt, Greek, plain, nonfat and USDA Commodity, salsa.

Infographic

Yogurt vs Salsa 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.
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more CalciumCalcium +816.7%
Contains more ZincZinc +205.9%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2325%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +3100%
Contains more CopperCopper +464.7%

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.
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Salsa
6
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +826.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +419.2%
Contains more Vitamin B6Vitamin B6 +136.5%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +579.3%
Contains more FatsFats +95%
Contains more CarbsCarbs +94.4%
Contains more OtherOther +122.2%
~equal in Water ~89.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Salsa
2
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +231.3%
Contains less Sat. FatSaturated fat -75.2%
Contains more Poly. FatPolyunsaturated fat +791.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Salsa DV% diff.
Vitamin B12 0.75µg 0µg 31%
Iron 0.07mg 2.24mg 27%
Vitamin B2 0.278mg 0.03mg 19%
Protein 10.19g 1.5g 17%
Selenium 9.7µg 0.4µg 17%
Sodium 36mg 430mg 17%
Phosphorus 135mg 30mg 15%
Calcium 110mg 12mg 10%
Copper 0.017mg 0.096mg 9%
Vitamin B6 0.063mg 0.149mg 7%
Vitamin B5 0.331mg 7%
Fiber 0g 1.4g 6%
Vitamin B3 0.208mg 1.08mg 5%
Vitamin C 0mg 4mg 4%
Potassium 141mg 270mg 4%
Vitamin A 1µg 28µg 3%
Zinc 0.52mg 0.17mg 3%
Folate 7µg 19µg 3%
Choline 15.1mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B1 0.023mg 0.05mg 2%
Polyunsaturated fat 0.012g 0.107g 1%
Calories 59kcal 36kcal 1%
Magnesium 11mg 16mg 1%
Carbs 3.6g 7g 1%
Fats 0.39g 0.2g 0%
Net carbs 3.6g 5.6g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Manganese 0.009mg 0%
Trans fat 0.006g N/A
Saturated fat 0.117g 0.029g 0%
Monounsaturated fat 0.053g 0.016g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Salsa
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
17%
Yogurt
9%
Salsa
Minerals Daily Need Coverage Score
19%
Yogurt
23%
Salsa

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 394mg)
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 19)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.