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  6. Napa cabbage vs. Salsify

Napa cabbage vs. Salsify — In-Depth Nutrition Comparison

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How are Napa cabbage and Salsify different?

  • Napa cabbage is richer in Folate, while Salsify is higher in Vitamin B6, Vitamin B2, Potassium, and Phosphorus.
  • Salsify covers your daily need of Vitamin B6 14% more than Napa cabbage.
  • Napa cabbage contains 3 times more Folate than Salsify. Napa cabbage contains 43µg of Folate, while Salsify contains 15µg.

Cabbage, napa, cooked and Salsify, cooked, boiled, drained, without salt types were used in this article.

Infographic

Napa cabbage 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.
Napa cabbage
Napa cabbage
3
:
7
Salsify
Salsify
Contains more Iron +34.5%
Contains less Sodium -31.3%
Contains more Copper +37.1%
Contains more Calcium +62.1%
Contains more Magnesium +125%
Contains more Phosphorus +194.7%
Contains more Potassium +225.3%
Contains more Zinc +114.3%
Contains more Selenium +50%
Equal in Manganese - 0.21
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +34.5%
Contains less Sodium -31.3%
Contains more Copper +37.1%
Contains more Calcium +62.1%
Contains more Magnesium +125%
Contains more Phosphorus +194.7%
Contains more Potassium +225.3%
Contains more Zinc +114.3%
Contains more Selenium +50%
Equal in Manganese - 0.21

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.
Napa cabbage
Napa cabbage
3
:
7
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin B3 +18.9%
Contains more Folate +186.7%
Contains more Vitamin C +43.8%
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +592%
Contains more Vitamin B5 +688.6%
Contains more Vitamin B6 +489.2%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 B3 +18.9%
Contains more Folate +186.7%
Contains more Vitamin C +43.8%
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +592%
Contains more Vitamin B5 +688.6%
Contains more Vitamin B6 +489.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
1
:
3
Salsify
Salsify
Contains more Water +18.9%
Contains more Protein +148.2%
Contains more Carbs +588.8%
Contains more Other +335.3%
Equal in Fats - 0.17
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 +18.9%
Contains more Protein +148.2%
Contains more Carbs +588.8%
Contains more Other +335.3%
Equal in Fats - 0.17

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Salsify Opinion
Net carbs 2.23g 12.26g Salsify
Protein 1.1g 2.73g Salsify
Fats 0.17g 0.17g
Carbs 2.23g 15.36g Salsify
Calories 12kcal 68kcal Salsify
Sugar 2.9g Napa cabbage
Fiber 3.1g Salsify
Calcium 29mg 47mg Salsify
Iron 0.74mg 0.55mg Napa cabbage
Magnesium 8mg 18mg Salsify
Phosphorus 19mg 56mg Salsify
Potassium 87mg 283mg Salsify
Sodium 11mg 16mg Napa cabbage
Zinc 0.14mg 0.3mg Salsify
Copper 0.096mg 0.07mg Napa cabbage
Manganese 0.203mg 0.21mg Salsify
Selenium 0.4µg 0.6µg Salsify
Vitamin A 263IU 0IU Napa cabbage
Vitamin A RAE 13µg 0µg Napa cabbage
Vitamin E 0.19mg Salsify
Vitamin C 3.2mg 4.6mg Salsify
Vitamin B1 0.005mg 0.056mg Salsify
Vitamin B2 0.025mg 0.173mg Salsify
Vitamin B3 0.466mg 0.392mg Napa cabbage
Vitamin B5 0.035mg 0.276mg Salsify
Vitamin B6 0.037mg 0.218mg Salsify
Folate 43µg 15µg Napa cabbage
Vitamin K 0.3µg Salsify
Saturated Fat 0.041g Napa cabbage
Monounsaturated Fat 0.003g Salsify
Polyunsaturated fat 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Salsify
Low Fats diet Equal
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
7%
Napa cabbage
13%
Salsify
Minerals Daily Need Coverage Score
12%
Napa cabbage
16%
Salsify

Comparison summary

Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.041g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.