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Red potato vs. Salsify — In-Depth Nutrition Comparison

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What are the main differences between red potato and salsify?

  • Red potato is richer in copper, vitamin C, potassium, and vitamin B3, while salsify is higher in vitamin B2 and fiber.
  • Red potato's daily need coverage for copper is 12% higher.
  • Salsify has 4 times less vitamin B3 than red potato. Red potato has 1.595mg of vitamin B3, while salsify has 0.392mg.

We used Potatoes, red, flesh, and skin, baked and Salsify, cooked, boiled, drained, without salt types in this comparison.

Infographic

Red potato vs Salsify infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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 +55.6%
Contains more PotassiumPotassium +92.6%
Contains more IronIron +27.3%
Contains more CopperCopper +148.6%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -25%
Contains more CalciumCalcium +422.2%
Contains more ManganeseManganese +21.4%

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.
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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 CVitamin C +173.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B3Vitamin B3 +306.9%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin KVitamin K +833.3%
Contains more FolateFolate +80%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B2Vitamin B2 +246%
Contains more CholineCholine +37%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Salsify DV% diff.
Copper 0.174mg 0.07mg 12%
Vitamin B2 0.05mg 0.173mg 9%
Vitamin C 12.6mg 4.6mg 9%
Potassium 545mg 283mg 8%
Vitamin B3 1.595mg 0.392mg 8%
Starch 15.15g 6%
Fiber 1.8g 3.1g 5%
Calcium 9mg 47mg 4%
Folate 27µg 15µg 3%
Iron 0.7mg 0.55mg 2%
Phosphorus 72mg 56mg 2%
Vitamin K 2.8µg 0.3µg 2%
Magnesium 28mg 18mg 2%
Manganese 0.173mg 0.21mg 2%
Protein 2.3g 2.73g 1%
Calories 89kcal 68kcal 1%
Vitamin B5 0.341mg 0.276mg 1%
Choline 18.9mg 25.9mg 1%
Selenium 0.6µg 1%
Vitamin B1 0.072mg 0.056mg 1%
Vitamin E 0.08mg 0.19mg 1%
Carbs 19.59g 15.36g 1%
Fructose 0.44g 1%
Zinc 0.4mg 0.3mg 1%
Fats 0.15g 0.17g 0%
Net carbs 17.79g 12.26g N/A
Sugar 1.43g 2.9g N/A
Sodium 12mg 16mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.212mg 0.218mg 0%
Saturated fat 0.026g 0.041g 0%
Monounsaturated fat 0.002g 0.003g 0%
Polyunsaturated fat 0.043g 0.074g 0%
Tryptophan 0.023mg 0%
Threonine 0.075mg 0%
Isoleucine 0.074mg 0%
Leucine 0.109mg 0%
Lysine 0.12mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.091mg 0%
Valine 0.115mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 CarbsCarbs +27.5%
Contains more OtherOther +74.3%
Contains more ProteinProtein +18.7%
Contains more FatsFats +13.3%
~equal in Water ~81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 less Sat. FatSaturated fat -36.6%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +72.1%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.