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  6. Salsify vs. Cauliflower

Salsify vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between salsify and cauliflower

  • Salsify has more vitamin B2; however, cauliflower is higher in vitamin C, vitamin K, folate, and vitamin B5.
  • Cauliflower covers your daily need for vitamin C, 48% more than salsify.
  • Salsify has 3 times more vitamin B2 than cauliflower. While salsify has 0.173mg of vitamin B2, cauliflower has only 0.06mg.

These are the specific foods used in this comparison Salsify, cooked, boiled, drained, without salt and Cauliflower, raw.

Infographic

Salsify vs Cauliflower infographic
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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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +113.6%
Contains more IronIron +31%
Contains more CopperCopper +79.5%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +35.5%
~equal in Potassium ~299mg
~equal in Zinc ~0.27mg
~equal in Selenium ~0.6µg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +188.3%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin CVitamin C +947.8%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +141.7%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +280%
Contains more CholineCholine +71%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Cauliflower DV% diff.
Vitamin C 4.6mg 48.2mg 48%
Vitamin K 0.3µg 15.5µg 13%
Folate 15µg 57µg 11%
Vitamin B2 0.173mg 0.06mg 9%
Vitamin B5 0.276mg 0.667mg 8%
Fiber 3.1g 2g 4%
Choline 25.9mg 44.3mg 3%
Carbs 15.36g 4.97g 3%
Calcium 47mg 22mg 3%
Vitamin B6 0.218mg 0.184mg 3%
Copper 0.07mg 0.039mg 3%
Calories 68kcal 25kcal 2%
Protein 2.73g 1.92g 2%
Iron 0.55mg 0.42mg 2%
Phosphorus 56mg 44mg 2%
Manganese 0.21mg 0.155mg 2%
Vitamin B1 0.056mg 0.05mg 1%
Fructose 0.97g 1%
Vitamin B3 0.392mg 0.507mg 1%
Magnesium 18mg 15mg 1%
Sodium 16mg 30mg 1%
Vitamin E 0.19mg 0.08mg 1%
Fats 0.17g 0.28g 0%
Net carbs 12.26g 2.97g N/A
Potassium 283mg 299mg 0%
Sugar 2.9g 1.91g N/A
Zinc 0.3mg 0.27mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.041g 0.13g 0%
Monounsaturated fat 0.003g 0.034g 0%
Polyunsaturated fat 0.074g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +42.2%
Contains more CarbsCarbs +209.1%
Contains more FatsFats +64.7%
Contains more WaterWater +13.7%
~equal in Other ~0.76g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -68.5%
Contains more Poly. FatPolyunsaturated fat +138.7%
Contains more Mono. FatMonounsaturated fat +1033.3%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.