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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 for 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.

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Beetroot vs Salsify 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.
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% 0.67% 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

All nutrients comparison - raw data values

Nutrient Beetroot Salsify DV% diff.
Folate 109µg 15µg 24%
Vitamin B6 0.067mg 0.218mg 12%
Vitamin B2 0.04mg 0.173mg 10%
Manganese 0.329mg 0.21mg 5%
Choline 6mg 25.9mg 4%
Calcium 16mg 47mg 3%
Iron 0.8mg 0.55mg 3%
Sodium 78mg 16mg 3%
Vitamin B1 0.031mg 0.056mg 2%
Phosphorus 40mg 56mg 2%
Carbs 9.56g 15.36g 2%
Vitamin B5 0.155mg 0.276mg 2%
Protein 1.61g 2.73g 2%
Vitamin E 0.04mg 0.19mg 1%
Calories 43kcal 68kcal 1%
Magnesium 23mg 18mg 1%
Copper 0.075mg 0.07mg 1%
Fiber 2.8g 3.1g 1%
Potassium 325mg 283mg 1%
Fats 0.17g 0.17g 0%
Vitamin C 4.9mg 4.6mg 0%
Net carbs 6.76g 12.26g N/A
Sugar 6.76g 2.9g N/A
Zinc 0.35mg 0.3mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.334mg 0.392mg 0%
Vitamin K 0.2µg 0.3µg 0%
Saturated fat 0.027g 0.041g 0%
Monounsaturated fat 0.032g 0.003g 0%
Polyunsaturated fat 0.06g 0.074g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

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%

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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. 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.