Salsa vs. Tomato sauce — In-Depth Nutrition Comparison
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A recap on the differences between salsa and tomato sauce
- Salsa is higher than tomato sauce in iron.
- Salsa covers your daily sodium needs 18% more than tomato sauce.
- Salsa contains 2 times more iron than tomato sauce. While salsa contains 2.24mg of iron, tomato sauce contains only 0.96mg.
- The amount of sodium in tomato sauce is lower.
Food varieties used in this article are USDA Commodity, salsa and Tomato sauce, canned, no salt added.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more IronIron | +133.3% |
| Contains more CalciumCalcium | +16.7% |
| Contains more CopperCopper | +19.8% |
| Contains more ZincZinc | +29.4% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +50% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +27.3% |
| Contains more Vitamin B1Vitamin B1 | +108.3% |
| Contains more Vitamin B6Vitamin B6 | +52% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin CVitamin C | +75% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 430mg | 11mg | 18% |
| Iron | 2.24mg | 0.96mg | 16% |
| Vitamin E | 1.44mg | 10% | |
| Vitamin B5 | 0.309mg | 6% | |
| Manganese | 0.113mg | 5% | |
| Vitamin B6 | 0.149mg | 0.098mg | 4% |
| Vitamin C | 4mg | 7mg | 3% |
| Vitamin B2 | 0.03mg | 0.065mg | 3% |
| Folate | 19µg | 9µg | 3% |
| Copper | 0.096mg | 0.115mg | 2% |
| Vitamin B1 | 0.05mg | 0.024mg | 2% |
| Vitamin K | 2.8µg | 2% | |
| Choline | 9.9mg | 2% | |
| Fructose | 1.67g | 2% | |
| Calories | 36kcal | 24kcal | 1% |
| Protein | 1.5g | 1.2g | 1% |
| Carbs | 7g | 5.31g | 1% |
| Potassium | 270mg | 297mg | 1% |
| Vitamin A | 28µg | 22µg | 1% |
| Vitamin B3 | 1.08mg | 0.991mg | 1% |
| Protein per 100 calories | 4.2g | 5g | N/A |
| Calories per 10 g protein | 240kcal | 200kcal | N/A |
| Weight per 100 calories | 278g | 417g | N/A |
| Fats | 0.2g | 0.3g | 0% |
| Net carbs | 5.6g | 3.81g | N/A |
| Magnesium | 16mg | 15mg | 0% |
| Calcium | 12mg | 14mg | 0% |
| Sugar | 3.56g | N/A | |
| Fiber | 1.4g | 1.5g | 0% |
| Zinc | 0.17mg | 0.22mg | 0% |
| Phosphorus | 30mg | 27mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Saturated fat | 0.029g | 0.041g | 0% |
| Monounsaturated fat | 0.016g | 0.044g | 0% |
| Polyunsaturated fat | 0.107g | 0.121g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.037mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.036mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more ProteinProtein | +25% |
| Contains more CarbsCarbs | +31.8% |
| Contains more FatsFats | +50% |
~equal in
Water
~91.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains less Sat. FatSaturated fat | -29.3% |
| Contains more Mono. FatMonounsaturated fat | +175% |
| Contains more Poly. FatPolyunsaturated fat | +13.1% |
