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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
