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  6. Onion vs. Salsify

Onion vs. Salsify — In-Depth Nutrition Comparison

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Significant differences between Onion and Salsify

  • The amount of Vitamin B2, Vitamin B6, and Fiber in Salsify is higher than in Onion.
  • Salsify covers your daily Vitamin B2 needs 11% more than Onion.

Specific food types used in this comparison are Onions, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Onion 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.
Onion
Onion
1
:
9
Salsify
Salsify
Contains less Sodium -75%
Contains more Calcium +104.3%
Contains more Iron +161.9%
Contains more Magnesium +80%
Contains more Phosphorus +93.1%
Contains more Potassium +93.8%
Contains more Zinc +76.5%
Contains more Copper +79.5%
Contains more Manganese +62.8%
Contains more Selenium +20%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains less Sodium -75%
Contains more Calcium +104.3%
Contains more Iron +161.9%
Contains more Magnesium +80%
Contains more Phosphorus +93.1%
Contains more Potassium +93.8%
Contains more Zinc +76.5%
Contains more Copper +79.5%
Contains more Manganese +62.8%
Contains more Selenium +20%

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.
Onion
Onion
4
:
6
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin C +60.9%
Contains more Folate +26.7%
Contains more Vitamin K +33.3%
Contains more Vitamin E +850%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B2 +540.7%
Contains more Vitamin B3 +237.9%
Contains more Vitamin B5 +124.4%
Contains more Vitamin B6 +81.7%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 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 +60.9%
Contains more Folate +26.7%
Contains more Vitamin K +33.3%
Contains more Vitamin E +850%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B2 +540.7%
Contains more Vitamin B3 +237.9%
Contains more Vitamin B5 +124.4%
Contains more Vitamin B6 +81.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Salsify
Salsify
Contains more Protein +148.2%
Contains more Fats +70%
Contains more Carbs +64.5%
Contains more Other +111.4%
Equal in Water - 81
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +148.2%
Contains more Fats +70%
Contains more Carbs +64.5%
Contains more Other +111.4%
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Salsify
Salsify
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +335.3%
Equal in Saturated Fat - 0.041
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +335.3%
Equal in Saturated Fat - 0.041

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Salsify Opinion
Net carbs 7.64g 12.26g Salsify
Protein 1.1g 2.73g Salsify
Fats 0.1g 0.17g Salsify
Carbs 9.34g 15.36g Salsify
Calories 40kcal 68kcal Salsify
Fructose 1.29g Onion
Sugar 4.24g 2.9g Salsify
Fiber 1.7g 3.1g Salsify
Calcium 23mg 47mg Salsify
Iron 0.21mg 0.55mg Salsify
Magnesium 10mg 18mg Salsify
Phosphorus 29mg 56mg Salsify
Potassium 146mg 283mg Salsify
Sodium 4mg 16mg Onion
Zinc 0.17mg 0.3mg Salsify
Copper 0.039mg 0.07mg Salsify
Manganese 0.129mg 0.21mg Salsify
Selenium 0.5µg 0.6µg Salsify
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg 0.19mg Salsify
Vitamin C 7.4mg 4.6mg Onion
Vitamin B1 0.046mg 0.056mg Salsify
Vitamin B2 0.027mg 0.173mg Salsify
Vitamin B3 0.116mg 0.392mg Salsify
Vitamin B5 0.123mg 0.276mg Salsify
Vitamin B6 0.12mg 0.218mg Salsify
Folate 19µg 15µg Onion
Vitamin K 0.4µg 0.3µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.041g Salsify
Monounsaturated Fat 0.013g 0.003g Onion
Polyunsaturated fat 0.017g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
13%
Salsify
Minerals Daily Need Coverage Score
8%
Onion
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 1.34g)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 15)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.2)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 12mg)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.