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  6. Artichoke vs. Salsify

Artichoke vs. Salsify — In-Depth Nutrition Comparison

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A recap on differences between Artichoke and Salsify

  • Artichoke is higher in Copper, Folate, Vitamin K, Magnesium, Fiber, Iron, and Vitamin C, yet Salsify is higher in Vitamin B2, and Vitamin B6.
  • Artichoke covers your daily Copper needs 18% more than Salsify.
  • Artichoke contains 49 times more Vitamin K than Salsify. While Artichoke contains 14.8µg of Vitamin K, Salsify contains only 0.3µg.

Food varieties used in this article are Artichokes, (globe or french), raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Artichoke vs Salsify infographic
Infographic link

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.
Artichoke
Artichoke
7
:
3
Salsify
Salsify
Contains more Iron +132.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +60.7%
Contains more Potassium +30.7%
Contains more Zinc +63.3%
Contains more Copper +230%
Contains more Manganese +21.9%
Contains less Sodium -83%
Contains more Selenium +200%
Equal in Calcium - 47
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +132.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +60.7%
Contains more Potassium +30.7%
Contains more Zinc +63.3%
Contains more Copper +230%
Contains more Manganese +21.9%
Contains less Sodium -83%
Contains more Selenium +200%
Equal in Calcium - 47

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.
Artichoke
Artichoke
7
:
2
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin C +154.3%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B3 +166.8%
Contains more Vitamin B5 +22.5%
Contains more Folate +353.3%
Contains more Vitamin K +4833.3%
Contains more Vitamin B2 +162.1%
Contains more Vitamin B6 +87.9%
Equal in Vitamin E - 0.19
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +154.3%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B3 +166.8%
Contains more Vitamin B5 +22.5%
Contains more Folate +353.3%
Contains more Vitamin K +4833.3%
Contains more Vitamin B2 +162.1%
Contains more Vitamin B6 +87.9%
Equal in Vitamin E - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
3
:
2
Salsify
Salsify
Contains more Protein +19.8%
Contains more Other +52.7%
Contains more Fats +13.3%
Contains more Carbs +46.1%
Equal in Water - 81
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Protein +19.8%
Contains more Other +52.7%
Contains more Fats +13.3%
Contains more Carbs +46.1%
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
2
:
1
Salsify
Salsify
Contains less Saturated Fat -12.2%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +15.6%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -12.2%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +15.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Salsify
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Artichoke Salsify Opinion
Net carbs 5.11g 12.26g Salsify
Protein 3.27g 2.73g Artichoke
Fats 0.15g 0.17g Salsify
Carbs 10.51g 15.36g Salsify
Calories 47kcal 68kcal Salsify
Sugar 0.99g 2.9g Artichoke
Fiber 5.4g 3.1g Artichoke
Calcium 44mg 47mg Salsify
Iron 1.28mg 0.55mg Artichoke
Magnesium 60mg 18mg Artichoke
Phosphorus 90mg 56mg Artichoke
Potassium 370mg 283mg Artichoke
Sodium 94mg 16mg Salsify
Zinc 0.49mg 0.3mg Artichoke
Copper 0.231mg 0.07mg Artichoke
Manganese 0.256mg 0.21mg Artichoke
Selenium 0.2µg 0.6µg Salsify
Vitamin A 13IU 0IU Artichoke
Vitamin A RAE 1µg 0µg Artichoke
Vitamin E 0.19mg 0.19mg
Vitamin C 11.7mg 4.6mg Artichoke
Vitamin B1 0.072mg 0.056mg Artichoke
Vitamin B2 0.066mg 0.173mg Salsify
Vitamin B3 1.046mg 0.392mg Artichoke
Vitamin B5 0.338mg 0.276mg Artichoke
Vitamin B6 0.116mg 0.218mg Salsify
Folate 68µg 15µg Artichoke
Vitamin K 14.8µg 0.3µg Artichoke
Saturated Fat 0.036g 0.041g Artichoke
Monounsaturated Fat 0.005g 0.003g Artichoke
Polyunsaturated fat 0.064g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Salsify
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Artichoke
13%
Salsify
Minerals Daily Need Coverage Score
31%
Artichoke
16%
Salsify

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 78mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.