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  6. Collard Greens vs. Salsify

Collard Greens vs. Salsify — In-Depth Nutrition Comparison

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Significant differences between Collard Greens and Salsify

  • Collard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Calcium, and Iron, however, Salsify is richer in Vitamin B6, and Vitamin B2.
  • Collard Greens covers your daily Vitamin K needs 339% more than Salsify.

Specific food types used in this comparison are Collards, cooked, boiled, drained, without salt and Salsify, cooked, boiled, drained, without salt.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
5
:
5
Salsify
Salsify
Contains more Calcium +200%
Contains more Iron +105.5%
Contains more Magnesium +16.7%
Contains more Manganese +142.9%
Contains more Phosphorus +75%
Contains more Potassium +141.9%
Contains more Zinc +30.4%
Contains more Copper +37.3%
Contains more Selenium +20%
Equal in Sodium - 16
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Calcium +200%
Contains more Iron +105.5%
Contains more Magnesium +16.7%
Contains more Manganese +142.9%
Contains more Phosphorus +75%
Contains more Potassium +141.9%
Contains more Zinc +30.4%
Contains more Copper +37.3%
Contains more Selenium +20%
Equal in Sodium - 16

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.
Collard Greens
Collard Greens
6
:
4
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +363.2%
Contains more Vitamin C +295.7%
Contains more Vitamin B3 +46.7%
Contains more Vitamin K +135433.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +63.2%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B6 +70.3%
Equal in Folate - 15
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +363.2%
Contains more Vitamin C +295.7%
Contains more Vitamin B3 +46.7%
Contains more Vitamin K +135433.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +63.2%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B6 +70.3%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
2
Salsify
Salsify
Contains more Fats +323.5%
Contains more Water +11.3%
Contains more Carbs +171.9%
Equal in Protein - 2.73
Equal in Other - 0.74
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +323.5%
Contains more Water +11.3%
Contains more Carbs +171.9%
Equal in Protein - 2.73
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +133.8%
Contains less Saturated Fat -12.8%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +133.8%
Contains less Saturated Fat -12.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Salsify Opinion
Net carbs 1.65g 12.26g Salsify
Protein 2.71g 2.73g Salsify
Fats 0.72g 0.17g Collard Greens
Carbs 5.65g 15.36g Salsify
Calories 33kcal 68kcal Salsify
Sugar 0.4g 2.9g Collard Greens
Fiber 4g 3.1g Collard Greens
Calcium 141mg 47mg Collard Greens
Iron 1.13mg 0.55mg Collard Greens
Magnesium 21mg 18mg Collard Greens
Phosphorus 32mg 56mg Salsify
Potassium 117mg 283mg Salsify
Sodium 15mg 16mg Collard Greens
Zinc 0.23mg 0.3mg Salsify
Copper 0.051mg 0.07mg Salsify
Manganese 0.51mg 0.21mg Collard Greens
Selenium 0.5µg 0.6µg Salsify
Vitamin A 7600IU 0IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg 0.19mg Collard Greens
Vitamin C 18.2mg 4.6mg Collard Greens
Vitamin B1 0.04mg 0.056mg Salsify
Vitamin B2 0.106mg 0.173mg Salsify
Vitamin B3 0.575mg 0.392mg Collard Greens
Vitamin B5 0.218mg 0.276mg Salsify
Vitamin B6 0.128mg 0.218mg Salsify
Folate 16µg 15µg Collard Greens
Vitamin K 406.6µg 0.3µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.041g Salsify
Monounsaturated Fat 0.026g 0.003g Collard Greens
Polyunsaturated fat 0.173g 0.074g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Salsify
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
138%
Collard Greens
13%
Salsify
Minerals Daily Need Coverage Score
22%
Collard Greens
16%
Salsify

Comparison summary

Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.006g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.