Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salsify vs. Arrowroot — In-Depth Nutrition Comparison

Compare

A recap on the differences between salsify and arrowroot

  • Salsify is higher in vitamin B2 and fiber, yet arrowroot is higher in folate, iron, vitamin B3, vitamin B1, phosphorus, copper, and potassium.
  • Arrowroot covers your daily folate needs 81% more than salsify.
  • Salsify contains 8 times more calcium than arrowroot. While salsify contains 47mg of calcium, arrowroot contains only 6mg.

Food varieties used in this article are Salsify, cooked, boiled, drained, without salt and Arrowroot, raw.

Infographic

Salsify vs Arrowroot 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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more CalciumCalcium +683.3%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +20.7%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +60.4%
Contains more IronIron +303.6%
Contains more CopperCopper +72.9%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +16.7%

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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +142.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +193.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +155.4%
Contains more Vitamin B3Vitamin B3 +331.9%
Contains more Vitamin B6Vitamin B6 +22%
Contains more FolateFolate +2153.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Arrowroot DV% diff.
Folate 15µg 338µg 81%
Iron 0.55mg 2.22mg 21%
Vitamin B2 0.173mg 0.059mg 9%
Vitamin B3 0.392mg 1.693mg 8%
Vitamin B1 0.056mg 0.143mg 7%
Fiber 3.1g 1.3g 7%
Copper 0.07mg 0.121mg 6%
Phosphorus 56mg 98mg 6%
Choline 25.9mg 5%
Potassium 283mg 454mg 5%
Vitamin B6 0.218mg 0.266mg 4%
Calcium 47mg 6mg 4%
Vitamin C 4.6mg 1.9mg 3%
Zinc 0.3mg 0.63mg 3%
Protein 2.73g 4.24g 3%
Manganese 0.21mg 0.174mg 2%
Magnesium 18mg 25mg 2%
Vitamin E 0.19mg 1%
Carbs 15.36g 13.39g 1%
Calories 68kcal 65kcal 0%
Fats 0.17g 0.2g 0%
Net carbs 12.26g 12.09g N/A
Sugar 2.9g N/A
Sodium 16mg 26mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B5 0.276mg 0.292mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.041g 0.039g 0%
Monounsaturated fat 0.003g 0.004g 0%
Polyunsaturated fat 0.074g 0.092g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more CarbsCarbs +14.7%
Contains more ProteinProtein +55.3%
Contains more FatsFats +17.6%
Contains more OtherOther +91.9%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +24.3%
~equal in Saturated fat ~0.039g

People also compare

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.