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  6. Garden asparagus vs. Salsify

Garden asparagus vs. Salsify — In-Depth Nutrition Comparison

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How are Garden asparagus and Salsify different?

  • Garden asparagus is higher in Vitamin K, Iron, Copper, Folate, Vitamin B1, and Vitamin E , however, Salsify is richer in Vitamin B6.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Garden asparagus contains 6 times more Vitamin E than Salsify. While Garden asparagus contains 1.13mg of Vitamin E , Salsify contains only 0.19mg.

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

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
5
:
5
Salsify
Salsify
Contains more Iron +289.1%
Contains less Sodium -87.5%
Contains more Zinc +80%
Contains more Copper +170%
Contains more Selenium +283.3%
Contains more Calcium +95.8%
Contains more Magnesium +28.6%
Contains more Potassium +40.1%
Contains more Manganese +32.9%
Equal in Phosphorus - 56
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +289.1%
Contains less Sodium -87.5%
Contains more Zinc +80%
Contains more Copper +170%
Contains more Selenium +283.3%
Contains more Calcium +95.8%
Contains more Magnesium +28.6%
Contains more Potassium +40.1%
Contains more Manganese +32.9%
Equal in Phosphorus - 56

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.
Garden asparagus
Garden asparagus
7
:
3
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +494.7%
Contains more Vitamin C +21.7%
Contains more Vitamin B1 +155.4%
Contains more Vitamin B3 +149.5%
Contains more Folate +246.7%
Contains more Vitamin K +13766.7%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B6 +139.6%
Equal in Vitamin B5 - 0.276
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +494.7%
Contains more Vitamin C +21.7%
Contains more Vitamin B1 +155.4%
Contains more Vitamin B3 +149.5%
Contains more Folate +246.7%
Contains more Vitamin K +13766.7%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B6 +139.6%
Equal in Vitamin B5 - 0.276

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Salsify
Salsify
Contains more Water +15.1%
Contains more Protein +24.1%
Contains more Fats +41.7%
Contains more Carbs +295.9%
Contains more Other +27.6%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +15.1%
Contains more Protein +24.1%
Contains more Fats +41.7%
Contains more Carbs +295.9%
Contains more Other +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Salsify
Salsify
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +48%
Equal in Saturated Fat - 0.041
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +48%
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.
Garden asparagus Salsify
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Salsify Opinion
Net carbs 1.78g 12.26g Salsify
Protein 2.2g 2.73g Salsify
Fats 0.12g 0.17g Salsify
Carbs 3.88g 15.36g Salsify
Calories 20kcal 68kcal Salsify
Fructose 1g Garden asparagus
Sugar 1.88g 2.9g Garden asparagus
Fiber 2.1g 3.1g Salsify
Calcium 24mg 47mg Salsify
Iron 2.14mg 0.55mg Garden asparagus
Magnesium 14mg 18mg Salsify
Phosphorus 52mg 56mg Salsify
Potassium 202mg 283mg Salsify
Sodium 2mg 16mg Garden asparagus
Zinc 0.54mg 0.3mg Garden asparagus
Copper 0.189mg 0.07mg Garden asparagus
Manganese 0.158mg 0.21mg Salsify
Selenium 2.3µg 0.6µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 0.19mg Garden asparagus
Vitamin C 5.6mg 4.6mg Garden asparagus
Vitamin B1 0.143mg 0.056mg Garden asparagus
Vitamin B2 0.141mg 0.173mg Salsify
Vitamin B3 0.978mg 0.392mg Garden asparagus
Vitamin B5 0.274mg 0.276mg Salsify
Vitamin B6 0.091mg 0.218mg Salsify
Folate 52µg 15µg Garden asparagus
Vitamin K 41.6µg 0.3µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.041g Garden asparagus
Monounsaturated Fat 0g 0.003g Salsify
Polyunsaturated fat 0.05g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
13%
Salsify
Minerals Daily Need Coverage Score
25%
Garden asparagus
16%
Salsify

Comparison summary

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 - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.001g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.