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  6. Broccoli vs. Salsify

Broccoli vs. Salsify — In-Depth Nutrition Comparison

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How are Broccoli and Salsify different?

  • Broccoli is higher than Salsify in Vitamin C, Vitamin K, Folate, and Vitamin B5.
  • Broccoli covers your daily need of Vitamin C 94% more than Salsify.
  • Broccoli contains 339 times more Vitamin K than Salsify. Broccoli contains 101.6µg of Vitamin K, while Salsify contains 0.3µg.

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.
Broccoli
Broccoli
6
:
2
Salsify
Salsify
Contains more Iron +32.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +17.9%
Contains more Potassium +11.7%
Contains more Zinc +36.7%
Contains more Selenium +316.7%
Contains less Sodium -51.5%
Contains more Copper +42.9%
Equal in Calcium - 47
Equal in Manganese - 0.21
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +32.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +17.9%
Contains more Potassium +11.7%
Contains more Zinc +36.7%
Contains more Selenium +316.7%
Contains less Sodium -51.5%
Contains more Copper +42.9%
Equal in Calcium - 47
Equal in Manganese - 0.21

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.
Broccoli
Broccoli
8
:
2
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +310.5%
Contains more Vitamin C +1839.1%
Contains more Vitamin B1 +26.8%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +107.6%
Contains more Folate +320%
Contains more Vitamin K +33766.7%
Contains more Vitamin B2 +47.9%
Contains more Vitamin B6 +24.6%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +310.5%
Contains more Vitamin C +1839.1%
Contains more Vitamin B1 +26.8%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +107.6%
Contains more Folate +320%
Contains more Vitamin K +33766.7%
Contains more Vitamin B2 +47.9%
Contains more Vitamin B6 +24.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Salsify
Salsify
Contains more Fats +117.6%
Contains more Water +10.2%
Contains more Other +17.6%
Contains more Carbs +131.3%
Equal in Protein - 2.73
Equal in Water - 81
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +117.6%
Contains more Water +10.2%
Contains more Other +17.6%
Contains more Carbs +131.3%
Equal in Protein - 2.73
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +94.7%
Equal in Saturated Fat - 0.041
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 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 +94.7%
Equal in Saturated Fat - 0.041

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli 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 Broccoli Salsify Opinion
Net carbs 4.04g 12.26g Salsify
Protein 2.82g 2.73g Broccoli
Fats 0.37g 0.17g Broccoli
Carbs 6.64g 15.36g Salsify
Calories 34kcal 68kcal Salsify
Fructose 0.68g Broccoli
Sugar 1.7g 2.9g Broccoli
Fiber 2.6g 3.1g Salsify
Calcium 47mg 47mg
Iron 0.73mg 0.55mg Broccoli
Magnesium 21mg 18mg Broccoli
Phosphorus 66mg 56mg Broccoli
Potassium 316mg 283mg Broccoli
Sodium 33mg 16mg Salsify
Zinc 0.41mg 0.3mg Broccoli
Copper 0.049mg 0.07mg Salsify
Manganese 0.21mg 0.21mg
Selenium 2.5µg 0.6µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.19mg Broccoli
Vitamin C 89.2mg 4.6mg Broccoli
Vitamin B1 0.071mg 0.056mg Broccoli
Vitamin B2 0.117mg 0.173mg Salsify
Vitamin B3 0.639mg 0.392mg Broccoli
Vitamin B5 0.573mg 0.276mg Broccoli
Vitamin B6 0.175mg 0.218mg Salsify
Folate 63µg 15µg Broccoli
Vitamin K 101.6µg 0.3µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.041g Broccoli
Monounsaturated Fat 0.011g 0.003g Broccoli
Polyunsaturated fat 0.038g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
13%
Salsify
Minerals Daily Need Coverage Score
19%
Broccoli
16%
Salsify

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 17mg)
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?
Broccoli
Broccoli is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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. 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.