Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Broccoli vs. Salsify — In-Depth Nutrition Comparison

Compare

How are broccoli and salsify different?

  • Broccoli is higher than salsify in vitamin C, vitamin K, vitamin A, folate, and vitamin B5.
  • Broccoli covers your daily need for vitamin C, 94% more than salsify.

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

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +16.7%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +32.7%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +17.9%
Contains more SeleniumSelenium +316.7%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -51.5%
~equal in Calcium ~47mg
~equal in Manganese ~0.21mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 CVitamin C +1839.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +310.5%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B5Vitamin B5 +107.6%
Contains more Vitamin KVitamin K +33766.7%
Contains more FolateFolate +320%
Contains more Vitamin B2Vitamin B2 +47.9%
Contains more Vitamin B6Vitamin B6 +24.6%
Contains more CholineCholine +38.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Salsify DV% diff.
Vitamin C 89.2mg 4.6mg 94%
Vitamin K 101.6µg 0.3µg 84%
Folate 63µg 15µg 12%
Vitamin B5 0.573mg 0.276mg 6%
Vitamin B2 0.117mg 0.173mg 4%
Vitamin E 0.78mg 0.19mg 4%
Vitamin A 31µg 0µg 3%
Carbs 6.64g 15.36g 3%
Vitamin B6 0.175mg 0.218mg 3%
Selenium 2.5µg 0.6µg 3%
Calories 34kcal 68kcal 2%
Iron 0.73mg 0.55mg 2%
Vitamin B3 0.639mg 0.392mg 2%
Fiber 2.6g 3.1g 2%
Copper 0.049mg 0.07mg 2%
Choline 18.7mg 25.9mg 1%
Vitamin B1 0.071mg 0.056mg 1%
Sodium 33mg 16mg 1%
Potassium 316mg 283mg 1%
Magnesium 21mg 18mg 1%
Fructose 0.68g 1%
Zinc 0.41mg 0.3mg 1%
Phosphorus 66mg 56mg 1%
Protein 2.82g 2.73g 0%
Fats 0.37g 0.17g 0%
Net carbs 4.04g 12.26g N/A
Calcium 47mg 47mg 0%
Sugar 1.7g 2.9g N/A
Manganese 0.21mg 0.21mg 0%
Saturated fat 0.039g 0.041g 0%
Monounsaturated fat 0.011g 0.003g 0%
Polyunsaturated fat 0.038g 0.074g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 FatsFats +117.6%
Contains more OtherOther +17.6%
Contains more CarbsCarbs +131.3%
~equal in Protein ~2.73g
~equal in Water ~81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 more Mono. FatMonounsaturated fat +266.7%
Contains more Poly. FatPolyunsaturated fat +94.7%
~equal in Saturated fat ~0.041g

People also compare

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.