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  6. Salsify vs. Beetroot

Salsify vs. Beetroot — In-Depth Nutrition Comparison

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How are Salsify and Beetroot different?

  • Salsify is richer in Vitamin B6, and Vitamin B2, while Beetroot is higher in Folate, and Manganese.
  • Beetroot covers your daily need of Folate 24% more than Salsify.
  • Salsify contains 4 times more Vitamin B2 than Beetroot. Salsify contains 0.173mg of Vitamin B2, while Beetroot contains 0.04mg.
  • Salsify is lower in Sugar.

Salsify, cooked, boiled, drained, without salt and Beets, raw types were used in this article.

Infographic

Salsify vs Beetroot 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
Beetroot
Beetroot
Contains more Calcium +193.8%
Contains more Phosphorus +40%
Contains less Sodium -79.5%
Contains more Iron +45.5%
Contains more Magnesium +27.8%
Contains more Potassium +14.8%
Contains more Zinc +16.7%
Contains more Manganese +56.7%
Contains more Selenium +16.7%
Equal in Copper - 0.075
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +193.8%
Contains more Phosphorus +40%
Contains less Sodium -79.5%
Contains more Iron +45.5%
Contains more Magnesium +27.8%
Contains more Potassium +14.8%
Contains more Zinc +16.7%
Contains more Manganese +56.7%
Contains more Selenium +16.7%
Equal in Copper - 0.075

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
7
:
3
Beetroot
Beetroot
Contains more Vitamin E +375%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B2 +332.5%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B6 +225.4%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Folate +626.7%
Equal in Vitamin C - 4.9
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin E +375%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B2 +332.5%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B6 +225.4%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Folate +626.7%
Equal in Vitamin C - 4.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
2
:
2
Beetroot
Beetroot
Contains more Protein +69.6%
Contains more Carbs +60.7%
Contains more Other +45.9%
Equal in Fats - 0.17
Equal in Water - 87.58
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +69.6%
Contains more Carbs +60.7%
Contains more Other +45.9%
Equal in Fats - 0.17
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +23.3%
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +966.7%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +23.3%
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +966.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Beetroot Opinion
Net carbs 12.26g 6.76g Salsify
Protein 2.73g 1.61g Salsify
Fats 0.17g 0.17g
Carbs 15.36g 9.56g Salsify
Calories 68kcal 43kcal Salsify
Sugar 2.9g 6.76g Salsify
Fiber 3.1g 2.8g Salsify
Calcium 47mg 16mg Salsify
Iron 0.55mg 0.8mg Beetroot
Magnesium 18mg 23mg Beetroot
Phosphorus 56mg 40mg Salsify
Potassium 283mg 325mg Beetroot
Sodium 16mg 78mg Salsify
Zinc 0.3mg 0.35mg Beetroot
Copper 0.07mg 0.075mg Beetroot
Manganese 0.21mg 0.329mg Beetroot
Selenium 0.6µg 0.7µg Beetroot
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.19mg 0.04mg Salsify
Vitamin C 4.6mg 4.9mg Beetroot
Vitamin B1 0.056mg 0.031mg Salsify
Vitamin B2 0.173mg 0.04mg Salsify
Vitamin B3 0.392mg 0.334mg Salsify
Vitamin B5 0.276mg 0.155mg Salsify
Vitamin B6 0.218mg 0.067mg Salsify
Folate 15µg 109µg Beetroot
Vitamin K 0.3µg 0.2µg Salsify
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.041g 0.027g Beetroot
Monounsaturated Fat 0.003g 0.032g Beetroot
Polyunsaturated fat 0.074g 0.06g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Beetroot
Low Fats diet Equal
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
12%
Beetroot
Minerals Daily Need Coverage Score
16%
Salsify
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 3.86g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 62mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 64)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.5)
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.