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  6. Green bean vs. Salsify

Green bean vs. Salsify — In-Depth Nutrition Comparison

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Differences between Green bean and Salsify

  • Green bean has more Vitamin K, and Vitamin C, while Salsify has more Vitamin B6, and Vitamin B2.
  • Green bean's daily need coverage for Vitamin K is 40% higher.
  • Salsify contains 2 times less Folate than Green bean. Green bean contains 33µg of Folate, while Salsify contains 15µg.

The food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Salsify, cooked, boiled, drained, without salt.

Infographic

Green bean 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.
Green bean
Green bean
3
:
6
Salsify
Salsify
Contains more Iron +18.2%
Contains less Sodium -93.8%
Contains more Manganese +35.7%
Contains more Phosphorus +93.1%
Contains more Potassium +93.8%
Contains more Zinc +20%
Contains more Copper +22.8%
Contains more Selenium +200%
Equal in Calcium - 47
Equal in Magnesium - 18
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 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 +18.2%
Contains less Sodium -93.8%
Contains more Manganese +35.7%
Contains more Phosphorus +93.1%
Contains more Potassium +93.8%
Contains more Zinc +20%
Contains more Copper +22.8%
Contains more Selenium +200%
Equal in Calcium - 47
Equal in Magnesium - 18

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.
Green bean
Green bean
7
:
3
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +142.1%
Contains more Vitamin C +110.9%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B3 +56.6%
Contains more Folate +120%
Contains more Vitamin K +15866.7%
Contains more Vitamin B2 +78.4%
Contains more Vitamin B5 +273%
Contains more Vitamin B6 +289.3%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 E +142.1%
Contains more Vitamin C +110.9%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B3 +56.6%
Contains more Folate +120%
Contains more Vitamin K +15866.7%
Contains more Vitamin B2 +78.4%
Contains more Vitamin B5 +273%
Contains more Vitamin B6 +289.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Salsify
Salsify
Contains more Fats +64.7%
Contains more Water +10.1%
Contains more Protein +44.4%
Contains more Carbs +94.9%
Equal in Water - 81
Equal in Other - 0.74
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 Fats +64.7%
Contains more Water +10.1%
Contains more Protein +44.4%
Contains more Carbs +94.9%
Equal in Water - 81
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +95.9%
Contains less Saturated Fat -35.9%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +95.9%
Contains less Saturated Fat -35.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Salsify Opinion
Net carbs 4.68g 12.26g Salsify
Protein 1.89g 2.73g Salsify
Fats 0.28g 0.17g Green bean
Carbs 7.88g 15.36g Salsify
Calories 35kcal 68kcal Salsify
Sugar 3.63g 2.9g Salsify
Fiber 3.2g 3.1g Green bean
Calcium 44mg 47mg Salsify
Iron 0.65mg 0.55mg Green bean
Magnesium 18mg 18mg
Phosphorus 29mg 56mg Salsify
Potassium 146mg 283mg Salsify
Sodium 1mg 16mg Green bean
Zinc 0.25mg 0.3mg Salsify
Copper 0.057mg 0.07mg Salsify
Manganese 0.285mg 0.21mg Green bean
Selenium 0.2µg 0.6µg Salsify
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0.19mg Green bean
Vitamin C 9.7mg 4.6mg Green bean
Vitamin B1 0.074mg 0.056mg Green bean
Vitamin B2 0.097mg 0.173mg Salsify
Vitamin B3 0.614mg 0.392mg Green bean
Vitamin B5 0.074mg 0.276mg Salsify
Vitamin B6 0.056mg 0.218mg Salsify
Folate 33µg 15µg Green bean
Vitamin K 47.9µg 0.3µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.041g Salsify
Monounsaturated Fat 0.011g 0.003g Green bean
Polyunsaturated fat 0.145g 0.074g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean 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
24%
Green bean
13%
Salsify
Minerals Daily Need Coverage Score
14%
Green bean
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 20)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $1.8)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Green bean
Green bean 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.