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  6. Salsify vs. Artichoke

Salsify vs. Artichoke — In-Depth Nutrition Comparison

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A recap on differences between Salsify and Artichoke

  • Salsify is higher in Vitamin B2, and Vitamin B6, yet Artichoke is higher in Copper, Folate, Vitamin K, Magnesium, Fiber, Iron, and Vitamin C.
  • Artichoke covers your daily Copper needs 18% more than Salsify.
  • Salsify contains 3 times more Vitamin B2 than Artichoke. While Salsify contains 0.173mg of Vitamin B2, Artichoke contains only 0.066mg.

Food varieties used in this article are Salsify, cooked, boiled, drained, without salt and Artichokes, (globe or french), raw.

Infographic

Salsify vs Artichoke 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.
Salsify
Salsify
3
:
7
Artichoke
Artichoke
Contains less Sodium -83%
Contains more Selenium +200%
Contains more Iron +132.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +60.7%
Contains more Potassium +30.7%
Contains more Zinc +63.3%
Contains more Copper +230%
Contains more Manganese +21.9%
Equal in Calcium - 44
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains less Sodium -83%
Contains more Selenium +200%
Contains more Iron +132.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +60.7%
Contains more Potassium +30.7%
Contains more Zinc +63.3%
Contains more Copper +230%
Contains more Manganese +21.9%
Equal in Calcium - 44

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.
Salsify
Salsify
2
:
7
Artichoke
Artichoke
Contains more Vitamin B2 +162.1%
Contains more Vitamin B6 +87.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +154.3%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B3 +166.8%
Contains more Vitamin B5 +22.5%
Contains more Folate +353.3%
Contains more Vitamin K +4833.3%
Equal in Vitamin E - 0.19
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin B2 +162.1%
Contains more Vitamin B6 +87.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +154.3%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B3 +166.8%
Contains more Vitamin B5 +22.5%
Contains more Folate +353.3%
Contains more Vitamin K +4833.3%
Equal in Vitamin E - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
2
:
3
Artichoke
Artichoke
Contains more Fats +13.3%
Contains more Carbs +46.1%
Contains more Protein +19.8%
Contains more Other +52.7%
Equal in Water - 84.94
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more Fats +13.3%
Contains more Carbs +46.1%
Contains more Protein +19.8%
Contains more Other +52.7%
Equal in Water - 84.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Artichoke
Artichoke
Contains more Polyunsaturated fat +15.6%
Contains less Saturated Fat -12.2%
Contains more Monounsaturated Fat +66.7%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Polyunsaturated fat +15.6%
Contains less Saturated Fat -12.2%
Contains more Monounsaturated Fat +66.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Artichoke Opinion
Net carbs 12.26g 5.11g Salsify
Protein 2.73g 3.27g Artichoke
Fats 0.17g 0.15g Salsify
Carbs 15.36g 10.51g Salsify
Calories 68kcal 47kcal Salsify
Sugar 2.9g 0.99g Artichoke
Fiber 3.1g 5.4g Artichoke
Calcium 47mg 44mg Salsify
Iron 0.55mg 1.28mg Artichoke
Magnesium 18mg 60mg Artichoke
Phosphorus 56mg 90mg Artichoke
Potassium 283mg 370mg Artichoke
Sodium 16mg 94mg Salsify
Zinc 0.3mg 0.49mg Artichoke
Copper 0.07mg 0.231mg Artichoke
Manganese 0.21mg 0.256mg Artichoke
Selenium 0.6µg 0.2µg Salsify
Vitamin A 0IU 13IU Artichoke
Vitamin A RAE 0µg 1µg Artichoke
Vitamin E 0.19mg 0.19mg
Vitamin C 4.6mg 11.7mg Artichoke
Vitamin B1 0.056mg 0.072mg Artichoke
Vitamin B2 0.173mg 0.066mg Salsify
Vitamin B3 0.392mg 1.046mg Artichoke
Vitamin B5 0.276mg 0.338mg Artichoke
Vitamin B6 0.218mg 0.116mg Salsify
Folate 15µg 68µg Artichoke
Vitamin K 0.3µg 14.8µg Artichoke
Saturated Fat 0.041g 0.036g Artichoke
Monounsaturated Fat 0.003g 0.005g Artichoke
Polyunsaturated fat 0.074g 0.064g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Salsify
19%
Artichoke
Minerals Daily Need Coverage Score
16%
Salsify
31%
Artichoke

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 78mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.