Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Asparagus vs. Salsify — In-Depth Nutrition Comparison

Compare

How are asparagus and salsify different?

  • Asparagus is higher in vitamin K, iron, vitamin A, copper, folate, vitamin B1, and vitamin E; however, salsify is richer in vitamin B6.
  • Daily need coverage for vitamin K for asparagus is 34% higher.

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

Infographic

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 IronIron +289.1%
Contains more CopperCopper +170%
Contains more ZincZinc +80%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +283.3%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +95.8%
Contains more PotassiumPotassium +40.1%
Contains more ManganeseManganese +32.9%
~equal in Phosphorus ~56mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39%
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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin CVitamin C +21.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin B1Vitamin B1 +155.4%
Contains more Vitamin B3Vitamin B3 +149.5%
Contains more Vitamin KVitamin K +13766.7%
Contains more FolateFolate +246.7%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B6Vitamin B6 +139.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.276mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Salsify DV% diff.
Vitamin K 41.6µg 0.3µg 34%
Iron 2.14mg 0.55mg 20%
Copper 0.189mg 0.07mg 13%
Vitamin B6 0.091mg 0.218mg 10%
Folate 52µg 15µg 9%
Vitamin B1 0.143mg 0.056mg 7%
Vitamin E 1.13mg 0.19mg 6%
Carbs 3.88g 15.36g 4%
Fiber 2.1g 3.1g 4%
Vitamin A 38µg 0µg 4%
Vitamin B3 0.978mg 0.392mg 4%
Selenium 2.3µg 0.6µg 3%
Calories 20kcal 68kcal 2%
Calcium 24mg 47mg 2%
Potassium 202mg 283mg 2%
Zinc 0.54mg 0.3mg 2%
Manganese 0.158mg 0.21mg 2%
Vitamin B2 0.141mg 0.173mg 2%
Choline 16mg 25.9mg 2%
Protein 2.2g 2.73g 1%
Vitamin C 5.6mg 4.6mg 1%
Magnesium 14mg 18mg 1%
Phosphorus 52mg 56mg 1%
Sodium 2mg 16mg 1%
Fructose 1g 1%
Fats 0.12g 0.17g 0%
Net carbs 1.78g 12.26g N/A
Sugar 1.88g 2.9g N/A
Vitamin B5 0.274mg 0.276mg 0%
Saturated fat 0.04g 0.041g 0%
Monounsaturated fat 0g 0.003g 0%
Polyunsaturated fat 0.05g 0.074g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 WaterWater +15.1%
Contains more ProteinProtein +24.1%
Contains more FatsFats +41.7%
Contains more CarbsCarbs +295.9%
Contains more OtherOther +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 +∞%
Contains more Poly. FatPolyunsaturated fat +48%
~equal in Saturated fat ~0.041g

People also compare

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. 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.