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  6. Cauliflower vs. Salsify

Cauliflower vs. Salsify — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and salsify

  • Cauliflower has more vitamin C, vitamin K, folate, and vitamin B5; however, salsify is higher in vitamin B2.
  • Cauliflower covers your daily need for vitamin C, 48% more than salsify.
  • Cauliflower has 52 times more vitamin K than salsify. While cauliflower has 15.5µg of vitamin K, salsify has only 0.3µg.

These are the specific foods used in this comparison Cauliflower, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +20%
Contains more CalciumCalcium +113.6%
Contains more IronIron +31%
Contains more CopperCopper +79.5%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +35.5%
~equal in Potassium ~283mg
~equal in Selenium ~0.6µg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +947.8%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +141.7%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +280%
Contains more CholineCholine +71%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +188.3%
Contains more Vitamin B6Vitamin B6 +18.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Salsify DV% diff.
Vitamin C 48.2mg 4.6mg 48%
Vitamin K 15.5µg 0.3µg 13%
Folate 57µg 15µg 11%
Vitamin B2 0.06mg 0.173mg 9%
Vitamin B5 0.667mg 0.276mg 8%
Fiber 2g 3.1g 4%
Choline 44.3mg 25.9mg 3%
Carbs 4.97g 15.36g 3%
Calcium 22mg 47mg 3%
Vitamin B6 0.184mg 0.218mg 3%
Copper 0.039mg 0.07mg 3%
Calories 25kcal 68kcal 2%
Protein 1.92g 2.73g 2%
Iron 0.42mg 0.55mg 2%
Phosphorus 44mg 56mg 2%
Manganese 0.155mg 0.21mg 2%
Vitamin B1 0.05mg 0.056mg 1%
Fructose 0.97g 1%
Vitamin B3 0.507mg 0.392mg 1%
Magnesium 15mg 18mg 1%
Sodium 30mg 16mg 1%
Vitamin E 0.08mg 0.19mg 1%
Fats 0.28g 0.17g 0%
Net carbs 2.97g 12.26g N/A
Potassium 299mg 283mg 0%
Sugar 1.91g 2.9g N/A
Zinc 0.27mg 0.3mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.13g 0.041g 0%
Monounsaturated fat 0.034g 0.003g 0%
Polyunsaturated fat 0.031g 0.074g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +64.7%
Contains more WaterWater +13.7%
Contains more ProteinProtein +42.2%
Contains more CarbsCarbs +209.1%
~equal in Other ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 +1033.3%
Contains less Sat. FatSaturated fat -68.5%
Contains more Poly. FatPolyunsaturated fat +138.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.