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  6. Garlic vs. Salsify

Garlic vs. Salsify — In-Depth Nutrition Comparison

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Summary of differences between garlic and salsify

  • Salsify has less vitamin B6, manganese, vitamin C, copper, selenium, iron, phosphorus, calcium, vitamin B1, and zinc than garlic.
  • Garlic covers your daily need for vitamin B6, 78% more than salsify.
  • Garlic has 24 times more selenium than salsify. While garlic has 14.2µg of selenium, salsify has only 0.6µg.

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

Infographic

Garlic 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.
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +38.9%
Contains more CalciumCalcium +285.1%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +209.1%
Contains more CopperCopper +327.1%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +173.2%
Contains more ManganeseManganese +696.2%
Contains more SeleniumSelenium +2266.7%
~equal in Sodium ~16mg

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.
Garlic
Garlic
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin CVitamin C +578.3%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B3Vitamin B3 +78.6%
Contains more Vitamin B5Vitamin B5 +115.9%
Contains more Vitamin B6Vitamin B6 +466.5%
Contains more Vitamin KVitamin K +466.7%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B2Vitamin B2 +57.3%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Salsify DV% diff.
Vitamin B6 1.235mg 0.218mg 78%
Manganese 1.672mg 0.21mg 64%
Vitamin C 31.2mg 4.6mg 30%
Copper 0.299mg 0.07mg 25%
Selenium 14.2µg 0.6µg 25%
Iron 1.7mg 0.55mg 14%
Phosphorus 153mg 56mg 14%
Calcium 181mg 47mg 13%
Vitamin B1 0.2mg 0.056mg 12%
Zinc 1.16mg 0.3mg 8%
Protein 6.36g 2.73g 7%
Carbs 33.06g 15.36g 6%
Vitamin B5 0.596mg 0.276mg 6%
Vitamin B2 0.11mg 0.173mg 5%
Calories 149kcal 68kcal 4%
Fiber 2.1g 3.1g 4%
Potassium 401mg 283mg 3%
Folate 3µg 15µg 3%
Magnesium 25mg 18mg 2%
Vitamin B3 0.7mg 0.392mg 2%
Fats 0.5g 0.17g 1%
Vitamin E 0.08mg 0.19mg 1%
Vitamin K 1.7µg 0.3µg 1%
Polyunsaturated fat 0.249g 0.074g 1%
Protein per 100 calories 4.3g 4g N/A
Calories per 10 g protein 234kcal 249kcal N/A
Weight per 100 calories 67g 147g N/A
Net carbs 30.96g 12.26g N/A
Sugar 1g 2.9g N/A
Sodium 17mg 16mg 0%
Choline 23.2mg 25.9mg 0%
Saturated fat 0.089g 0.041g 0%
Monounsaturated fat 0.011g 0.003g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 ProteinProtein +133%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +115.2%
Contains more OtherOther +102.7%
Contains more WaterWater +38.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 +266.7%
Contains more Poly. FatPolyunsaturated fat +236.5%
Contains less Sat. FatSaturated fat -53.9%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.