Purslane vs. Salsify — In-Depth Nutrition Comparison
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A recap on differences between Purslane and Salsify
- Purslane is higher in Vitamin C, Iron, Magnesium, and Potassium, yet Salsify is higher in Vitamin B6.
- Purslane covers your daily Vitamin C needs 18% more than Salsify.
- Purslane contains 4 times more Magnesium than Salsify. While Purslane contains 68mg of Magnesium, Salsify contains only 18mg.
Food varieties used in this article are Purslane, raw and Salsify, cooked, boiled, drained, without salt.
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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.
Contains
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Calcium
+38.3%
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Iron
+261.8%
Contains
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Magnesium
+277.8%
Contains
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Potassium
+74.6%
Contains
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Copper
+61.4%
Contains
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Manganese
+44.3%
Contains
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Selenium
+50%
Contains
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Phosphorus
+27.3%
Contains
less
Sodium
-64.4%
Contains
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Zinc
+76.5%
Contains
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Calcium
+38.3%
Contains
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Iron
+261.8%
Contains
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Magnesium
+277.8%
Contains
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Potassium
+74.6%
Contains
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Copper
+61.4%
Contains
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Manganese
+44.3%
Contains
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Selenium
+50%
Contains
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Phosphorus
+27.3%
Contains
less
Sodium
-64.4%
Contains
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Zinc
+76.5%
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+356.5%
Contains
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Vitamin B3
+22.4%
Contains
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Vitamin B1
+19.1%
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Vitamin B2
+54.5%
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Vitamin B5
+666.7%
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Vitamin B6
+198.6%
Contains
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Folate
+25%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+356.5%
Contains
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Vitamin B3
+22.4%
Contains
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Vitamin B1
+19.1%
Contains
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Vitamin B2
+54.5%
Contains
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Vitamin B5
+666.7%
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Vitamin B6
+198.6%
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Folate
+25%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+111.8%
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Water
+14.6%
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Other
+83.8%
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Protein
+34.5%
Contains
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Carbs
+353.1%
Contains
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Fats
+111.8%
Contains
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Water
+14.6%
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Other
+83.8%
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Protein
+34.5%
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Carbs
+353.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.39g | 12.26g |
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| Protein | 2.03g | 2.73g |
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| Fats | 0.36g | 0.17g |
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| Carbs | 3.39g | 15.36g |
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| Calories | 20kcal | 68kcal |
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| Sugar | 2.9g |
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| Fiber | 3.1g |
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| Calcium | 65mg | 47mg |
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| Iron | 1.99mg | 0.55mg |
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| Magnesium | 68mg | 18mg |
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| Phosphorus | 44mg | 56mg |
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| Potassium | 494mg | 283mg |
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| Sodium | 45mg | 16mg |
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| Zinc | 0.17mg | 0.3mg |
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| Copper | 0.113mg | 0.07mg |
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| Manganese | 0.303mg | 0.21mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin A | 1320IU | 0IU |
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| Vitamin E | 0.19mg |
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| Vitamin C | 21mg | 4.6mg |
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| Vitamin B1 | 0.047mg | 0.056mg |
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| Vitamin B2 | 0.112mg | 0.173mg |
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| Vitamin B3 | 0.48mg | 0.392mg |
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| Vitamin B5 | 0.036mg | 0.276mg |
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| Vitamin B6 | 0.073mg | 0.218mg |
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| Folate | 12µg | 15µg |
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| Vitamin K | 0.3µg |
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| Saturated Fat | 0.041g |
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| Monounsaturated Fat | 0.003g |
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| Polyunsaturated fat | 0.074g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
19%
13%
Minerals Daily Need Coverage Score
30%
16%
Comparison summary
Which food contains less Sodium?
Salsify contains less Sodium (difference - 29mg)
Which food is richer in vitamins?
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Purslane is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Purslane is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Purslane is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)