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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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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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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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
17%
9%
Minerals Daily Need Coverage Score
19%
23%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 394mg)
Which food is lower in Cholesterol?
Salsa is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 19)
Which food is cheaper?
Salsa is cheaper (difference - $2.6)
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.
Which food is richer in vitamins?
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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.