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  6. Corn vs. Salsify

Corn vs. Salsify — In-Depth Nutrition Comparison

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What are the main differences between Corn and Salsify?

  • Corn is richer in Vitamin B5, and Vitamin B3, while Salsify is higher in Vitamin B2, and Vitamin B6.
  • Salsify has 4 times less Vitamin B3 than Corn. Corn has 1.683mg of Vitamin B3, while Salsify has 0.392mg.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Salsify, cooked, boiled, drained, without salt types in this comparison.

Infographic

Corn 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.
Corn
Corn
4
:
6
Salsify
Salsify
Contains more Magnesium +44.4%
Contains more Phosphorus +37.5%
Contains less Sodium -93.8%
Contains more Zinc +106.7%
Contains more Calcium +1466.7%
Contains more Iron +22.2%
Contains more Potassium +29.8%
Contains more Copper +42.9%
Contains more Manganese +25.7%
Contains more Selenium +200%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Magnesium +44.4%
Contains more Phosphorus +37.5%
Contains less Sodium -93.8%
Contains more Zinc +106.7%
Contains more Calcium +1466.7%
Contains more Iron +22.2%
Contains more Potassium +29.8%
Contains more Copper +42.9%
Contains more Manganese +25.7%
Contains more Selenium +200%

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.
Corn
Corn
7
:
3
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin C +19.6%
Contains more Vitamin B1 +66.1%
Contains more Vitamin B3 +329.3%
Contains more Vitamin B5 +187%
Contains more Folate +53.3%
Contains more Vitamin K +33.3%
Contains more Vitamin E +111.1%
Contains more Vitamin B2 +203.5%
Contains more Vitamin B6 +56.8%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
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 C +19.6%
Contains more Vitamin B1 +66.1%
Contains more Vitamin B3 +329.3%
Contains more Vitamin B5 +187%
Contains more Folate +53.3%
Contains more Vitamin K +33.3%
Contains more Vitamin E +111.1%
Contains more Vitamin B2 +203.5%
Contains more Vitamin B6 +56.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
:
2
Salsify
Salsify
Contains more Protein +24.9%
Contains more Fats +782.4%
Contains more Carbs +36.6%
Contains more Water +10.3%
Equal in Other - 0.74
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 Protein +24.9%
Contains more Fats +782.4%
Contains more Carbs +36.6%
Contains more Water +10.3%
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +12366.7%
Contains more Polyunsaturated fat +714.9%
Contains less Saturated Fat -79.2%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +12366.7%
Contains more Polyunsaturated fat +714.9%
Contains less Saturated Fat -79.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Salsify Opinion
Net carbs 18.58g 12.26g Corn
Protein 3.41g 2.73g Corn
Fats 1.5g 0.17g Corn
Carbs 20.98g 15.36g Corn
Calories 96kcal 68kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 2.9g Salsify
Fiber 2.4g 3.1g Salsify
Calcium 3mg 47mg Salsify
Iron 0.45mg 0.55mg Salsify
Magnesium 26mg 18mg Corn
Phosphorus 77mg 56mg Corn
Potassium 218mg 283mg Salsify
Sodium 1mg 16mg Corn
Zinc 0.62mg 0.3mg Corn
Copper 0.049mg 0.07mg Salsify
Manganese 0.167mg 0.21mg Salsify
Selenium 0.2µg 0.6µg Salsify
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.19mg Salsify
Vitamin C 5.5mg 4.6mg Corn
Vitamin B1 0.093mg 0.056mg Corn
Vitamin B2 0.057mg 0.173mg Salsify
Vitamin B3 1.683mg 0.392mg Corn
Vitamin B5 0.792mg 0.276mg Corn
Vitamin B6 0.139mg 0.218mg Salsify
Folate 23µg 15µg Corn
Vitamin K 0.4µg 0.3µg Corn
Tryptophan 0.023mg Corn
Threonine 0.133mg Corn
Isoleucine 0.133mg Corn
Leucine 0.358mg Corn
Lysine 0.141mg Corn
Methionine 0.069mg Corn
Phenylalanine 0.155mg Corn
Valine 0.191mg Corn
Histidine 0.091mg Corn
Saturated Fat 0.197g 0.041g Salsify
Monounsaturated Fat 0.374g 0.003g Corn
Polyunsaturated fat 0.603g 0.074g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
13%
Salsify
Minerals Daily Need Coverage Score
14%
Corn
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 1.64g)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.156g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 52)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $1.2)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.