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Salsify raw vs. Ginger — In-Depth Nutrition Comparison

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Summary of differences between Salsify raw and Ginger

  • Salsify raw has more Vitamin B2, Vitamin B6, Phosphorus, and Fiber, however, Ginger is higher in Copper.
  • Ginger covers your daily need of Copper 15% more than Salsify raw.
  • Salsify raw has 6 times more Vitamin B2 than Ginger. While Salsify raw has 0.22mg of Vitamin B2, Ginger has only 0.034mg.

These are the specific foods used in this comparison Salsify, (vegetable oyster), raw and Ginger root, raw.

Infographic

Salsify raw vs Ginger 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%
Ginger
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +275%
Contains more IronIron +16.7%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +120.6%
Contains more ManganeseManganese +17%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +87%
Contains more CopperCopper +153.9%
Contains less SodiumSodium -35%
~equal in Potassium ~415mg

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%
Ginger
4
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +547.1%
Contains more Vitamin B5Vitamin B5 +82.8%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more FolateFolate +136.4%
Contains more Vitamin B3Vitamin B3 +50%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~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
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +81.3%
Contains more OtherOther +16.9%
Contains more FatsFats +275%
~equal in Carbs ~17.77g
~equal in Water ~78.89g

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 Ginger
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 Salsify raw Ginger Opinion
Calories 82kcal 80kcal Salsify raw
Protein 3.3g 1.82g Salsify raw
Fats 0.2g 0.75g Ginger
Vitamin C 8mg 5mg Salsify raw
Net carbs 15.3g 15.77g Ginger
Carbs 18.6g 17.77g Salsify raw
Magnesium 23mg 43mg Ginger
Calcium 60mg 16mg Salsify raw
Potassium 380mg 415mg Ginger
Iron 0.7mg 0.6mg Salsify raw
Sugar 1.7g Salsify raw
Fiber 3.3g 2g Salsify raw
Copper 0.089mg 0.226mg Ginger
Zinc 0.38mg 0.34mg Salsify raw
Phosphorus 75mg 34mg Salsify raw
Sodium 20mg 13mg Ginger
Vitamin E 0.26mg Ginger
Manganese 0.268mg 0.229mg Salsify raw
Selenium 0.8µg 0.7µg Salsify raw
Vitamin B1 0.08mg 0.025mg Salsify raw
Vitamin B2 0.22mg 0.034mg Salsify raw
Vitamin B3 0.5mg 0.75mg Ginger
Vitamin B5 0.371mg 0.203mg Salsify raw
Vitamin B6 0.277mg 0.16mg Salsify raw
Vitamin K 0.1µg Ginger
Folate 26µg 11µg Salsify raw
Choline 28.8mg Ginger
Saturated Fat 0.203g Salsify raw
Monounsaturated Fat 0.154g Ginger
Polyunsaturated fat 0.154g Ginger
Tryptophan 0.012mg Ginger
Threonine 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.057mg Ginger
Methionine 0.013mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify raw Ginger
Low Calories diet ok
Low Fats diet ok
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
9%
Ginger
Minerals Daily Need Coverage Score
21%
Salsify raw
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Salsify raw
Salsify raw is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Salsify raw
Salsify raw is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Salsify raw
Salsify raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Salsify raw
Salsify raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Salsify raw
Salsify raw is relatively richer in minerals
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 7mg)
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. Salsify raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169277/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.