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  6. Beetroot vs. Salsify

Beetroot vs. Salsify — In-Depth Nutrition Comparison

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How are Beetroot and Salsify different?

  • Beetroot is richer in Folate, and Manganese, while Salsify is higher in Vitamin B6, and Vitamin B2.
  • Beetroot covers your daily need of Folate 24% more than Salsify.
  • Beetroot contains 2 times more Sugar than Salsify. Beetroot contains 6.76g of Sugar, while Salsify contains 2.9g.

Beets, raw and Salsify, cooked, boiled, drained, without salt types were used in this article.

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +14.8%
Contains more IronIron +45.5%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +56.7%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +193.8%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -79.5%
~equal in Copper ~0.07mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +626.7%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +80.6%
Contains more Vitamin B2Vitamin B2 +332.5%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin B6Vitamin B6 +225.4%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +331.7%
~equal in Vitamin C ~4.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more OtherOther +45.9%
Contains more ProteinProtein +69.6%
Contains more CarbsCarbs +60.7%
~equal in Fats ~0.17g
~equal in Water ~81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
35% 3% 63%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated Fat -34.1%
Contains more Mono. FatMonounsaturated Fat +966.7%
Contains more Poly. FatPolyunsaturated fat +23.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Salsify Opinion
Calories 43kcal 68kcal Salsify
Protein 1.61g 2.73g Salsify
Fats 0.17g 0.17g
Vitamin C 4.9mg 4.6mg Beetroot
Net carbs 6.76g 12.26g Salsify
Carbs 9.56g 15.36g Salsify
Magnesium 23mg 18mg Beetroot
Calcium 16mg 47mg Salsify
Potassium 325mg 283mg Beetroot
Iron 0.8mg 0.55mg Beetroot
Sugar 6.76g 2.9g Salsify
Fiber 2.8g 3.1g Salsify
Copper 0.075mg 0.07mg Beetroot
Zinc 0.35mg 0.3mg Beetroot
Phosphorus 40mg 56mg Salsify
Sodium 78mg 16mg Salsify
Vitamin A 33IU 0IU Beetroot
Vitamin A 2µg 0µg Beetroot
Vitamin E 0.04mg 0.19mg Salsify
Manganese 0.329mg 0.21mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin B1 0.031mg 0.056mg Salsify
Vitamin B2 0.04mg 0.173mg Salsify
Vitamin B3 0.334mg 0.392mg Salsify
Vitamin B5 0.155mg 0.276mg Salsify
Vitamin B6 0.067mg 0.218mg Salsify
Vitamin K 0.2µg 0.3µg Salsify
Folate 109µg 15µg Beetroot
Choline 6mg 25.9mg Salsify
Saturated Fat 0.027g 0.041g Beetroot
Monounsaturated Fat 0.032g 0.003g Beetroot
Polyunsaturated fat 0.06g 0.074g Salsify
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Salsify
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
12%
Beetroot
13%
Salsify
Minerals Daily Need Coverage Score
19%
Beetroot
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 3.86g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 62mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 64)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.5)
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.