Palm oil vs. Salsa — In-Depth Nutrition Comparison

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Summary of differences between palm oil and salsa

Palm oil has less iron, vitamin B6, vitamin A, copper, potassium, vitamin B3, and fiber than salsa.
Palm oil covers your daily need for saturated fat, 246% more than salsa.
Salsa has less saturated fat.

These are the specific foods used in this comparison Oil, palm 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.

Palm oil

Salsa

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+22300%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more SeleniumSelenium	+∞%

~equal in Manganese ~mg

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.

Palm oil

Salsa

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	49.3g	0.029g	224%
Fats	100g	0.2g	154%
Vitamin E	15.94mg		106%
Monounsaturated fat	37g	0.016g	92%
Polyunsaturated fat	9.3g	0.107g	61%
Calories	884kcal	36kcal	42%
Iron	0.01mg	2.24mg	28%
Sodium	0mg	430mg	19%
Copper	0mg	0.096mg	11%
Vitamin B6	0mg	0.149mg	11%
Potassium	0mg	270mg	8%
Vitamin B3	0mg	1.08mg	7%
Vitamin K	8µg		7%
Fiber	0g	1.4g	6%
Folate	0µg	19µg	5%
Vitamin C	0mg	4mg	4%
Magnesium	0mg	16mg	4%
Phosphorus	0mg	30mg	4%
Vitamin B1	0mg	0.05mg	4%
Protein	0g	1.5g	3%
Vitamin A	0µg	28µg	3%
Carbs	0g	7g	2%
Zinc	0mg	0.17mg	2%
Vitamin B2	0mg	0.03mg	2%
Calcium	0mg	12mg	1%
Selenium	0µg	0.4µg	1%
Protein per 100 calories	0g	4.2g	N/A
Calories per 10 g protein		240kcal	N/A
Weight per 100 calories	11g	278g	N/A
Unsaturated / Saturated Fat ratio	0.94	4.2	N/A
Net carbs	0g	5.6g	N/A
Choline	0.3mg		0%