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Salsify raw vs. Endive — In-Depth Nutrition Comparison

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Significant differences between Salsify raw and Endive

  • Salsify raw has more Vitamin B6, Vitamin B2, and Phosphorus, however, Endive is richer in Folate, Vitamin A, Vitamin B5, and Manganese.
  • Endive covers your daily Folate needs 29% more than Salsify raw.
  • Endive has 14 times less Vitamin B6 than Salsify raw. Salsify raw has 0.277mg of Vitamin B6, while Endive has 0.02mg.

Specific food types used in this comparison are Salsify, (vegetable oyster), raw and Endive, raw.

Infographic

Salsify raw vs Endive 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 18% 34% 26% 30% 10% 32% 2.6% 35% 4.4%
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +21%
Contains more PhosphorusPhosphorus +167.9%
Contains more SeleniumSelenium +300%
Contains more IronIron +18.6%
Contains more CopperCopper +11.2%
Contains more ZincZinc +107.9%
Contains more ManganeseManganese +56.7%
~equal in Sodium ~22mg

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 27% 0% 0% 0% 20% 51% 9.4% 22% 64% 0% 0% 20% 0%
Endive
6
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 22% 130% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin B2Vitamin B2 +193.3%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +1285%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +142.6%
Contains more FolateFolate +446.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 77%
Protein: 3.3 g
Fats: 0.2 g
Carbs: 18.6 g
Water: 77 g
Other: 0.9 g
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +164%
Contains more CarbsCarbs +455.2%
Contains more WaterWater +21.8%
Contains more OtherOther +56.7%
~equal in Fats ~0.2g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify raw Endive Opinion
Calories 82kcal 17kcal Salsify raw
Protein 3.3g 1.25g Salsify raw
Fats 0.2g 0.2g
Vitamin C 8mg 6.5mg Salsify raw
Net carbs 15.3g 0.25g Salsify raw
Carbs 18.6g 3.35g Salsify raw
Magnesium 23mg 15mg Salsify raw
Calcium 60mg 52mg Salsify raw
Potassium 380mg 314mg Salsify raw
Iron 0.7mg 0.83mg Endive
Sugar 0.25g Salsify raw
Fiber 3.3g 3.1g Salsify raw
Copper 0.089mg 0.099mg Endive
Zinc 0.38mg 0.79mg Endive
Phosphorus 75mg 28mg Salsify raw
Sodium 20mg 22mg Salsify raw
Vitamin A 0IU 2167IU Endive
Vitamin A 0µg 108µg Endive
Vitamin E 0.44mg Endive
Manganese 0.268mg 0.42mg Endive
Selenium 0.8µg 0.2µg Salsify raw
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.22mg 0.075mg Salsify raw
Vitamin B3 0.5mg 0.4mg Salsify raw
Vitamin B5 0.371mg 0.9mg Endive
Vitamin B6 0.277mg 0.02mg Salsify raw
Vitamin K 231µg Endive
Folate 26µg 142µg Endive
Choline 16.8mg Endive
Saturated Fat 0.048g Salsify raw
Monounsaturated Fat 0.004g Endive
Polyunsaturated fat 0.087g Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify raw Endive
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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
16%
Salsify raw
74%
Endive
Minerals Daily Need Coverage Score
21%
Salsify raw
21%
Endive

Comparison summary

Which food is lower in Sugar?
Salsify raw
Salsify raw is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Salsify raw
Salsify raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Salsify raw
Salsify raw is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Salsify raw
Salsify raw is lower in glycemic index (difference - 45)
Which food is cheaper?
Salsify raw
Salsify raw is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Salsify raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169277/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.