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  6. Chicory vs. Salsify

Chicory vs. Salsify — In-Depth Nutrition Comparison

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How are Chicory and Salsify different?

  • Chicory is higher in Folate, however, Salsify is richer in Vitamin B6, and Vitamin B2.
  • Daily need coverage for Vitamin B6 from Salsify is 14% higher.
  • Chicory contains 2 times more Folate than Salsify. While Chicory contains 37µg of Folate, Salsify contains only 15µg.

Chicory, witloof, raw and Salsify, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Chicory 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.
Chicory
Chicory
1
:
9
Salsify
Salsify
Contains less Sodium -87.5%
Contains more Calcium +147.4%
Contains more Iron +129.2%
Contains more Magnesium +80%
Contains more Phosphorus +115.4%
Contains more Potassium +34.1%
Contains more Zinc +87.5%
Contains more Copper +37.3%
Contains more Manganese +110%
Contains more Selenium +200%
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains less Sodium -87.5%
Contains more Calcium +147.4%
Contains more Iron +129.2%
Contains more Magnesium +80%
Contains more Phosphorus +115.4%
Contains more Potassium +34.1%
Contains more Zinc +87.5%
Contains more Copper +37.3%
Contains more Manganese +110%
Contains more Selenium +200%

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.
Chicory
Chicory
3
:
7
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.7%
Contains more Folate +146.7%
Contains more Vitamin C +64.3%
Contains more Vitamin B2 +540.7%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +419%
Equal in Vitamin B1 - 0.056
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
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 B1 +10.7%
Contains more Folate +146.7%
Contains more Vitamin C +64.3%
Contains more Vitamin B2 +540.7%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +419%
Equal in Vitamin B1 - 0.056

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicory
Chicory
1
:
4
Salsify
Salsify
Contains more Water +16.7%
Contains more Protein +203.3%
Contains more Fats +70%
Contains more Carbs +284%
Contains more Other +54.2%
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 Water +16.7%
Contains more Protein +203.3%
Contains more Fats +70%
Contains more Carbs +284%
Contains more Other +54.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicory
Chicory
1
:
2
Salsify
Salsify
Contains less Saturated Fat -41.5%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +68.2%
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -41.5%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +68.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Salsify Opinion
Net carbs 0.9g 12.26g Salsify
Protein 0.9g 2.73g Salsify
Fats 0.1g 0.17g Salsify
Carbs 4g 15.36g Salsify
Calories 17kcal 68kcal Salsify
Sugar 2.9g Chicory
Fiber 3.1g 3.1g
Calcium 19mg 47mg Salsify
Iron 0.24mg 0.55mg Salsify
Magnesium 10mg 18mg Salsify
Phosphorus 26mg 56mg Salsify
Potassium 211mg 283mg Salsify
Sodium 2mg 16mg Chicory
Zinc 0.16mg 0.3mg Salsify
Copper 0.051mg 0.07mg Salsify
Manganese 0.1mg 0.21mg Salsify
Selenium 0.2µg 0.6µg Salsify
Vitamin A 29IU 0IU Chicory
Vitamin A RAE 1µg 0µg Chicory
Vitamin E 0.19mg Salsify
Vitamin C 2.8mg 4.6mg Salsify
Vitamin B1 0.062mg 0.056mg Chicory
Vitamin B2 0.027mg 0.173mg Salsify
Vitamin B3 0.16mg 0.392mg Salsify
Vitamin B5 0.145mg 0.276mg Salsify
Vitamin B6 0.042mg 0.218mg Salsify
Folate 37µg 15µg Chicory
Vitamin K 0.3µg Salsify
Tryptophan 0.016mg Chicory
Threonine 0.025mg Chicory
Isoleucine 0.054mg Chicory
Leucine 0.039mg Chicory
Lysine 0.035mg Chicory
Methionine 0.005mg Chicory
Phenylalanine 0.022mg Chicory
Valine 0.041mg Chicory
Histidine 0.015mg Chicory
Saturated Fat 0.024g 0.041g Chicory
Monounsaturated Fat 0.002g 0.003g Salsify
Polyunsaturated fat 0.044g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory 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
7%
Chicory
13%
Salsify
Minerals Daily Need Coverage Score
9%
Chicory
16%
Salsify

Comparison summary

Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.