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  6. Carrot vs. Salsify

Carrot vs. Salsify — In-Depth Nutrition Comparison

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Important differences between Carrot and Salsify

  • Carrot has more Vitamin A RAE, and Vitamin K, however, Salsify has more Vitamin B2, and Vitamin B6.
  • Carrot's daily need coverage for Vitamin A RAE is 93% more.
  • Carrot has 44 times more Vitamin K than Salsify. Carrot has 13.2µg of Vitamin K, while Salsify has 0.3µg.
  • Salsify is lower in Sugar.

The food varieties used in the comparison are Carrots, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Carrot 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.
Carrot
Carrot
1
:
9
Salsify
Salsify
Contains more Potassium +13.1%
Contains more Calcium +42.4%
Contains more Iron +83.3%
Contains more Magnesium +50%
Contains more Phosphorus +60%
Contains less Sodium -76.8%
Contains more Zinc +25%
Contains more Copper +55.6%
Contains more Manganese +46.9%
Contains more Selenium +500%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Potassium +13.1%
Contains more Calcium +42.4%
Contains more Iron +83.3%
Contains more Magnesium +50%
Contains more Phosphorus +60%
Contains less Sodium -76.8%
Contains more Zinc +25%
Contains more Copper +55.6%
Contains more Manganese +46.9%
Contains more Selenium +500%

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.
Carrot
Carrot
7
:
3
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +247.4%
Contains more Vitamin C +28.3%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +150.8%
Contains more Folate +26.7%
Contains more Vitamin K +4300%
Contains more Vitamin B2 +198.3%
Contains more Vitamin B6 +58%
Equal in Vitamin B5 - 0.276
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 +247.4%
Contains more Vitamin C +28.3%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +150.8%
Contains more Folate +26.7%
Contains more Vitamin K +4300%
Contains more Vitamin B2 +198.3%
Contains more Vitamin B6 +58%
Equal in Vitamin B5 - 0.276

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
:
2
Salsify
Salsify
Contains more Fats +41.2%
Contains more Other +29.7%
Contains more Protein +193.5%
Contains more Carbs +60.3%
Equal in Water - 81
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +41.2%
Contains more Other +29.7%
Contains more Protein +193.5%
Contains more Carbs +60.3%
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
3
:
0
Salsify
Salsify
Contains more Monounsaturated Fat +366.7%
Contains more Polyunsaturated fat +58.1%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +366.7%
Contains more Polyunsaturated fat +58.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Salsify Opinion
Net carbs 6.78g 12.26g Salsify
Protein 0.93g 2.73g Salsify
Fats 0.24g 0.17g Carrot
Carbs 9.58g 15.36g Salsify
Calories 41kcal 68kcal Salsify
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 2.9g Salsify
Fiber 2.8g 3.1g Salsify
Calcium 33mg 47mg Salsify
Iron 0.3mg 0.55mg Salsify
Magnesium 12mg 18mg Salsify
Phosphorus 35mg 56mg Salsify
Potassium 320mg 283mg Carrot
Sodium 69mg 16mg Salsify
Zinc 0.24mg 0.3mg Salsify
Copper 0.045mg 0.07mg Salsify
Manganese 0.143mg 0.21mg Salsify
Selenium 0.1µg 0.6µg Salsify
Vitamin A 16706IU 0IU Carrot
Vitamin A RAE 835µg 0µg Carrot
Vitamin E 0.66mg 0.19mg Carrot
Vitamin C 5.9mg 4.6mg Carrot
Vitamin B1 0.066mg 0.056mg Carrot
Vitamin B2 0.058mg 0.173mg Salsify
Vitamin B3 0.983mg 0.392mg Carrot
Vitamin B5 0.273mg 0.276mg Salsify
Vitamin B6 0.138mg 0.218mg Salsify
Folate 19µg 15µg Carrot
Vitamin K 13.2µg 0.3µg Carrot
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.037g 0.041g Carrot
Monounsaturated Fat 0.014g 0.003g Carrot
Polyunsaturated fat 0.117g 0.074g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
13%
Salsify
Minerals Daily Need Coverage Score
12%
Carrot
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 39)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.4)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.004g)
Which food is richer in vitamins?
Carrot
Carrot 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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.