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  6. Ginger vs. Salsify

Ginger vs. Salsify — In-Depth Nutrition Comparison

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The main differences between Ginger and Salsify

  • Ginger is richer in Copper, and Magnesium, yet Salsify is richer in Vitamin B2.
  • Daily need coverage for Copper from Ginger is 17% higher.
  • Ginger contains 2 times more Magnesium than Salsify. Ginger contains 43mg of Magnesium, while Salsify contains 18mg.

Food types used in this article are Ginger root, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Ginger 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.
Ginger
Ginger
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +138.9%
Contains more PotassiumPotassium +46.6%
Contains more CopperCopper +222.9%
Contains more ZincZinc +13.3%
Contains less SodiumSodium -18.8%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +193.8%
Contains more PhosphorusPhosphorus +64.7%
~equal in Iron ~0.55mg
~equal in Manganese ~0.21mg

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.
Ginger
Ginger
3
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 Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 Choline Choline 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin B3Vitamin B3 +91.3%
Contains more CholineCholine +11.2%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B2Vitamin B2 +408.8%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin B6Vitamin B6 +36.3%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +36.4%
~equal in Vitamin C ~4.6mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 FatsFats +341.2%
Contains more CarbsCarbs +15.7%
Contains more ProteinProtein +50%
~equal in Water ~81g
~equal in Other ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated Fat: Sat. Fat 0.203 g
Monounsaturated Fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +5033.3%
Contains more Poly. FatPolyunsaturated fat +108.1%
Contains less Sat. FatSaturated Fat -79.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Salsify Opinion
Calories 80kcal 68kcal Ginger
Protein 1.82g 2.73g Salsify
Fats 0.75g 0.17g Ginger
Vitamin C 5mg 4.6mg Ginger
Net carbs 15.77g 12.26g Ginger
Carbs 17.77g 15.36g Ginger
Magnesium 43mg 18mg Ginger
Calcium 16mg 47mg Salsify
Potassium 415mg 283mg Ginger
Iron 0.6mg 0.55mg Ginger
Sugar 1.7g 2.9g Ginger
Fiber 2g 3.1g Salsify
Copper 0.226mg 0.07mg Ginger
Zinc 0.34mg 0.3mg Ginger
Phosphorus 34mg 56mg Salsify
Sodium 13mg 16mg Ginger
Vitamin E 0.26mg 0.19mg Ginger
Manganese 0.229mg 0.21mg Ginger
Selenium 0.7µg 0.6µg Ginger
Vitamin B1 0.025mg 0.056mg Salsify
Vitamin B2 0.034mg 0.173mg Salsify
Vitamin B3 0.75mg 0.392mg Ginger
Vitamin B5 0.203mg 0.276mg Salsify
Vitamin B6 0.16mg 0.218mg Salsify
Vitamin K 0.1µg 0.3µg Salsify
Folate 11µg 15µg Salsify
Choline 28.8mg 25.9mg Ginger
Saturated Fat 0.203g 0.041g Salsify
Monounsaturated Fat 0.154g 0.003g Ginger
Polyunsaturated fat 0.154g 0.074g Ginger
Tryptophan 0.012mg Ginger
Threonine 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.057mg Ginger
Methionine 0.013mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Salsify
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Ginger
13%
Salsify
Minerals Daily Need Coverage Score
23%
Ginger
16%
Salsify

Comparison summary

Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.162g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 10)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.