Salsa vs. Ketchup — In-Depth Nutrition Comparison

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Summary of differences between salsa and ketchup

Salsa has more iron; however, ketchup is higher in vitamin B2.
Salsa covers your daily need for iron, 24% more than ketchup.
Salsa has 5 times more fiber than ketchup. While salsa has 1.4g of fiber, ketchup has only 0.3g.
Salsa has less sodium.

These are the specific foods used in this comparison USDA Commodity, salsa and Catsup.

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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

Ketchup

Contains more MagnesiumMagnesium	+23.1%
Contains more IronIron	+540%
Contains more CopperCopper	+12.9%
Contains more PhosphorusPhosphorus	+15.4%
Contains less SodiumSodium	-52.6%

Contains more CalciumCalcium	+25%
Contains more SeleniumSelenium	+75%

~equal in Potassium ~281mg

~equal in Zinc ~0.17mg

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

Ketchup

Contains more Vitamin B1Vitamin B1	+354.5%
Contains more FolateFolate	+111.1%

Contains more Vitamin B2Vitamin B2	+453.3%
Contains more Vitamin B3Vitamin B3	+32.8%

~equal in Vitamin C ~4.1mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~26µg

~equal in Vitamin B6 ~0.158mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.24mg	0.35mg	24%
Sodium	430mg	907mg	21%
Fructose		8.72g	11%
Vitamin E		1.46mg	10%
Vitamin B2	0.03mg	0.166mg	10%
Carbs	7g	27.4g	7%
Fiber	1.4g	0.3g	4%
Manganese		0.084mg	4%
Calories	36kcal	101kcal	3%
Vitamin B1	0.05mg	0.011mg	3%
Vitamin K		3µg	3%
Folate	19µg	9µg	3%
Vitamin B3	1.08mg	1.434mg	2%
Choline		12.5mg	2%
Protein	1.5g	1.04g	1%
Magnesium	16mg	13mg	1%
Copper	0.096mg	0.085mg	1%
Phosphorus	30mg	26mg	1%
Selenium	0.4µg	0.7µg	1%
Vitamin B5		0.047mg	1%
Vitamin B6	0.149mg	0.158mg	1%
Protein per 100 calories	4.2g	1g	N/A
Calories per 10 g protein	240kcal	971kcal	N/A
Weight per 100 calories	278g	99g	N/A
Fats	0.2g	0.1g	0%
Vitamin C	4mg	4.1mg	0%
Net carbs	5.6g	27.1g	N/A
Calcium	12mg	15mg	0%
Potassium	270mg	281mg	0%
Sugar		21.27g	N/A
Zinc	0.17mg	0.17mg	0%
Vitamin A	28µg	26µg	0%
Saturated fat	0.029g	0.014g	0%
Monounsaturated fat	0.016g	0.015g	0%
Polyunsaturated fat	0.107g	0.041g	0%
Tryptophan		0.005mg	0%
Threonine		0.019mg	0%
Isoleucine		0.014mg	0%
Leucine		0.021mg	0%
Lysine		0.023mg	0%
Methionine		0.005mg	0%
Phenylalanine		0.021mg	0%
Valine		0.014mg	0%
Histidine		0.013mg	0%