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  6. Salsa vs. Olive

Salsa vs. Olive — In-Depth Nutrition Comparison

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Differences between salsa and olive

  • Salsa has more vitamin B6, potassium, and vitamin B3, while olive has more copper, iron, calcium, and fiber.
  • Olive's daily need coverage for copper is 17% higher.
  • The amount of sodium in salsa is lower.

The food types used in this comparison are USDA Commodity, salsa and Olives, ripe, canned (small-extra large).

Infographic

Salsa vs Olive 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.
Salsa
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Olive
Olive
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +3275%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -41.5%
Contains more CalciumCalcium +633.3%
Contains more IronIron +47.3%
Contains more CopperCopper +161.5%
Contains more ZincZinc +29.4%
Contains more SeleniumSelenium +125%

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
Salsa
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 0% 9.3% 0% 13% 6.9% 20% 0% 34% 0% 0% 14%
Olive
Olive
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2818.9%
Contains more Vitamin B6Vitamin B6 +1555.6%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsa Olive DV% diff.
Monounsaturated fat 0.016g 7.888g 20%
Copper 0.096mg 0.251mg 17%
Fats 0.2g 10.68g 16%
Iron 2.24mg 3.3mg 13%
Sodium 430mg 735mg 13%
Vitamin E 1.65mg 11%
Vitamin B6 0.149mg 0.009mg 11%
Calcium 12mg 88mg 8%
Potassium 270mg 8mg 8%
Fiber 1.4g 3.2g 7%
Vitamin B3 1.08mg 0.037mg 7%
Saturated fat 0.029g 1.415g 6%
Folate 19µg 0µg 5%
Polyunsaturated fat 0.107g 0.911g 5%
Calories 36kcal 115kcal 4%
Phosphorus 30mg 3mg 4%
Vitamin B1 0.05mg 0.003mg 4%
Vitamin C 4mg 0.9mg 3%
Magnesium 16mg 4mg 3%
Vitamin B2 0.03mg 0mg 2%
Choline 10.3mg 2%
Protein 1.5g 0.84g 1%
Vitamin A 28µg 20µg 1%
Manganese 0.02mg 1%
Selenium 0.4µg 0.9µg 1%
Vitamin K 1.4µg 1%
Protein per 100 calories 4.2g 0.73g N/A
Calories per 10 g protein 240kcal 1369kcal N/A
Weight per 100 calories 278g 87g N/A
Unsaturated / Saturated Fat ratio 4.2 6.2 N/A
Net carbs 5.6g 3.06g N/A
Carbs 7g 6.26g 0%
Zinc 0.17mg 0.22mg 0%
Vitamin B5 0.015mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +78.6%
Contains more CarbsCarbs +11.8%
Contains more WaterWater +12.1%
Contains more FatsFats +5240%
Contains more OtherOther +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +49200%
Contains more Poly. FatPolyunsaturated fat +751.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.