Salsa vs. Benecol — In-Depth Nutrition Comparison

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A recap on the differences between salsa and benecol

Salsa is higher in iron, vitamin B6, copper, potassium, and vitamin B3, yet benecol is higher in vitamin A.
Benecol covers your daily vitamin A needs 80% more than salsa.
The amount of sodium in salsa is lower.

Food varieties used in this article are USDA Commodity, salsa and Margarine-like spread, BENECOL Light Spread.

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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.

Salsa

Benecol

Contains more MagnesiumMagnesium	+1500%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+6650%
Contains more IronIron	+∞%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+650%
Contains less SodiumSodium	-35.8%
Contains more SeleniumSelenium	+∞%

~equal in Manganese ~0mg

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.

Salsa

Benecol

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+316.7%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin AVitamin A

+4792.9%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		37.22mg	248%
Vitamin A	28µg	1370µg	149%
Polyunsaturated fat	0.107g	11.948g	79%
Fats	0.2g	38.71g	59%
Vitamin K		56.5µg	47%
Monounsaturated fat	0.016g	18.932g	47%
Iron	2.24mg	0mg	28%
Saturated fat	0.029g	4.77g	22%
Calories	36kcal	357kcal	16%
Copper	0.096mg	0mg	11%
Vitamin B6	0.149mg	0mg	11%
Sodium	430mg	670mg	10%
Potassium	270mg	4mg	8%
Vitamin B3	1.08mg	0mg	7%
Fiber	1.4g		6%
Folate	19µg		5%
Vitamin C	4mg		4%
Magnesium	16mg	1mg	4%
Phosphorus	30mg	4mg	4%
Protein	1.5g	0g	3%
Vitamin B1	0.05mg	0.012mg	3%
Zinc	0.17mg	0mg	2%
Vitamin B2	0.03mg	0mg	2%
Calcium	12mg	4mg	1%
Selenium	0.4µg		1%
Protein per 100 calories	4.2g	0g	N/A
Calories per 10 g protein	240kcal		N/A
Weight per 100 calories	278g	28g	N/A
Unsaturated / Saturated Fat ratio	4.2	6.5	N/A
Net carbs	5.6g	5.71g	N/A
Carbs	7g	5.71g	0%
Trans fat		2.214g	N/A
Omega-3 - ALA		1.976g	N/A
Omega-6 - Eicosadienoic acid		0.037g	N/A
Omega-6 - Linoleic acid		9.557g	N/A