Russet potato vs. Salsify — In-Depth Nutrition Comparison
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The main differences between Russet potato and Salsify
- Russet potato is richer in Vitamin B6, Potassium, Iron, and Vitamin B3, yet Salsify is richer in Vitamin B2.
- Russet potato contains 3 times more Vitamin B3 than Salsify. Russet potato contains 1.348mg of Vitamin B3, while Salsify contains 0.392mg.
- Russet potato contains less Sugar.
Food types used in this article are Potatoes, Russet, flesh and skin, baked 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 more MagnesiumMagnesium | +66.7% |
| Contains more PotassiumPotassium | +94.3% |
| Contains more IronIron | +94.5% |
| Contains more CopperCopper | +52.9% |
| Contains more ZincZinc | +16.7% |
| Contains more PhosphorusPhosphorus | +26.8% |
| Contains less SodiumSodium | -12.5% |
| Contains more CalciumCalcium | +161.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +80.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.6% |
| Contains more Vitamin B3Vitamin B3 | +243.9% |
| Contains more Vitamin B5Vitamin B5 | +37.7% |
| Contains more Vitamin B6Vitamin B6 | +62.4% |
| Contains more Vitamin KVitamin K | +566.7% |
| Contains more FolateFolate | +73.3% |
| Contains more Vitamin EVitamin E | +171.4% |
| Contains more Vitamin B2Vitamin B2 | +260.4% |
| Contains more CholineCholine | +72.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
2.73 g
Fats:
0.17 g
Carbs:
15.36 g
Water:
81 g
Other:
0.74 g
| Contains more CarbsCarbs | +39.6% |
| Contains more OtherOther | +82.4% |
| Contains more FatsFats | +30.8% |
~equal in
Protein
~2.73g
~equal in
Water
~81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -22% |
| Contains more Poly. FatPolyunsaturated fat | +37% |
~equal in
Monounsaturated Fat
~0.003g
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 68kcal |
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| Protein | 2.63g | 2.73g |
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| Fats | 0.13g | 0.17g |
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| Vitamin C | 8.3mg | 4.6mg |
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| Net carbs | 19.14g | 12.26g |
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| Carbs | 21.44g | 15.36g |
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| Magnesium | 30mg | 18mg |
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| Calcium | 18mg | 47mg |
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| Potassium | 550mg | 283mg |
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| Iron | 1.07mg | 0.55mg |
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| Sugar | 1.08g | 2.9g |
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| Fiber | 2.3g | 3.1g |
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| Copper | 0.107mg | 0.07mg |
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| Zinc | 0.35mg | 0.3mg |
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| Starch | 17.45g |
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| Phosphorus | 71mg | 56mg |
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| Sodium | 14mg | 16mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.07mg | 0.19mg |
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| Manganese | 0.228mg | 0.21mg |
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| Selenium | 0.5µg | 0.6µg |
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| Vitamin B1 | 0.067mg | 0.056mg |
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| Vitamin B2 | 0.048mg | 0.173mg |
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| Vitamin B3 | 1.348mg | 0.392mg |
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| Vitamin B5 | 0.38mg | 0.276mg |
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| Vitamin B6 | 0.354mg | 0.218mg |
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| Vitamin K | 2µg | 0.3µg |
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| Folate | 26µg | 15µg |
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| Choline | 15mg | 25.9mg |
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| Saturated Fat | 0.032g | 0.041g |
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| Monounsaturated Fat | 0.003g | 0.003g | |
| Polyunsaturated fat | 0.054g | 0.074g |
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| Tryptophan | 0.027mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.125mg |
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| Lysine | 0.137mg |
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| Methionine | 0.041mg |
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| Phenylalanine | 0.104mg |
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| Valine | 0.131mg |
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| Histidine | 0.044mg |
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| Fructose | 0.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
23%
16%
Comparison summary
Which food is lower in glycemic index?
Salsify is lower in glycemic index (difference - 82)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)