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  6. Salsify vs. Butterbur

Salsify vs. Butterbur — In-Depth Nutrition Comparison

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The main differences between Salsify and Butterbur

  • Salsify is richer in Vitamin B2, Vitamin B6, Phosphorus, and Iron, yet Butterbur is richer in Vitamin C, Potassium, and Calcium.
  • Daily need coverage for Vitamin C from Butterbur is 30% higher.
  • Salsify contains 9 times more Vitamin B2 than Butterbur. Salsify contains 0.173mg of Vitamin B2, while Butterbur contains 0.02mg.

Food types used in this article are Salsify, cooked, boiled, drained, without salt and Butterbur, (fuki), raw.

Infographic

Salsify vs Butterbur 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
4
:
6
Butterbur
Butterbur
Contains more Iron +450%
Contains more Magnesium +28.6%
Contains more Phosphorus +366.7%
Contains more Zinc +87.5%
Contains more Calcium +119.1%
Contains more Potassium +131.4%
Contains less Sodium -56.3%
Contains more Copper +47.1%
Contains more Manganese +30.5%
Contains more Selenium +50%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +450%
Contains more Magnesium +28.6%
Contains more Phosphorus +366.7%
Contains more Zinc +87.5%
Contains more Calcium +119.1%
Contains more Potassium +131.4%
Contains less Sodium -56.3%
Contains more Copper +47.1%
Contains more Manganese +30.5%
Contains more Selenium +50%

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
8
:
2
Butterbur
Butterbur
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +765%
Contains more Vitamin B3 +96%
Contains more Vitamin B5 +762.5%
Contains more Vitamin B6 +127.1%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin C +584.8%
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +765%
Contains more Vitamin B3 +96%
Contains more Vitamin B5 +762.5%
Contains more Vitamin B6 +127.1%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin C +584.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Butterbur
Butterbur
Contains more Protein +600%
Contains more Fats +325%
Contains more Carbs +325.5%
Contains more Water +16.7%
Contains more Other +97.3%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +600%
Contains more Fats +325%
Contains more Carbs +325.5%
Contains more Water +16.7%
Contains more Other +97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Butterbur Opinion
Net carbs 12.26g 3.61g Salsify
Protein 2.73g 0.39g Salsify
Fats 0.17g 0.04g Salsify
Carbs 15.36g 3.61g Salsify
Calories 68kcal 14kcal Salsify
Sugar 2.9g Butterbur
Fiber 3.1g Salsify
Calcium 47mg 103mg Butterbur
Iron 0.55mg 0.1mg Salsify
Magnesium 18mg 14mg Salsify
Phosphorus 56mg 12mg Salsify
Potassium 283mg 655mg Butterbur
Sodium 16mg 7mg Butterbur
Zinc 0.3mg 0.16mg Salsify
Copper 0.07mg 0.103mg Butterbur
Manganese 0.21mg 0.274mg Butterbur
Selenium 0.6µg 0.9µg Butterbur
Vitamin A 0IU 50IU Butterbur
Vitamin A RAE 0µg 3µg Butterbur
Vitamin E 0.19mg Salsify
Vitamin C 4.6mg 31.5mg Butterbur
Vitamin B1 0.056mg 0.02mg Salsify
Vitamin B2 0.173mg 0.02mg Salsify
Vitamin B3 0.392mg 0.2mg Salsify
Vitamin B5 0.276mg 0.032mg Salsify
Vitamin B6 0.218mg 0.096mg Salsify
Folate 15µg 10µg Salsify
Vitamin K 0.3µg Salsify
Saturated Fat 0.041g Butterbur
Monounsaturated Fat 0.003g Salsify
Polyunsaturated fat 0.074g Salsify

Which food is preferable for your diet?

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

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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
13%
Butterbur
Minerals Daily Need Coverage Score
16%
Salsify
19%
Butterbur

Comparison summary

Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.041g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.