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Salsify vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the differences between salsify and chinese broccoli?

  • Salsify is higher in vitamin B6; however, chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Chinese broccoli's daily need coverage for vitamin K is 70% more.
  • Chinese broccoli contains 3 times less sugar than salsify. Salsify contains 2.9g of sugar, while chinese broccoli contains 0.84g.

We used Salsify, cooked, boiled, drained, without salt and Broccoli, chinese, cooked types in this article.

Infographic

Salsify vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more CopperCopper +14.8%
Contains more PhosphorusPhosphorus +36.6%
Contains more CalciumCalcium +112.8%
Contains more ZincZinc +30%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +25.7%
Contains more SeleniumSelenium +116.7%
~equal in Magnesium ~18mg
~equal in Potassium ~261mg
~equal in Iron ~0.56mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin B6Vitamin B6 +211.4%
Contains more Vitamin CVitamin C +513%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +152.6%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin KVitamin K +28166.7%
Contains more FolateFolate +560%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.3mg

All nutrients comparison - raw data values

Nutrient Salsify Chinese broccoli DV% diff.
Vitamin K 0.3µg 84.8µg 70%
Vitamin C 4.6mg 28.2mg 26%
Folate 15µg 99µg 21%
Vitamin B6 0.218mg 0.07mg 11%
Vitamin A 0µg 82µg 9%
Calcium 47mg 100mg 5%
Carbs 15.36g 3.81g 4%
Protein 2.73g 1.14g 3%
Vitamin B1 0.056mg 0.095mg 3%
Calories 68kcal 22kcal 2%
Vitamin B5 0.276mg 0.159mg 2%
Vitamin B2 0.173mg 0.146mg 2%
Manganese 0.21mg 0.264mg 2%
Vitamin E 0.19mg 0.48mg 2%
Polyunsaturated fat 0.074g 0.33g 2%
Phosphorus 56mg 41mg 2%
Fiber 3.1g 2.5g 2%
Zinc 0.3mg 0.39mg 1%
Copper 0.07mg 0.061mg 1%
Selenium 0.6µg 1.3µg 1%
Potassium 283mg 261mg 1%
Fats 0.17g 0.72g 1%
Net carbs 12.26g 1.31g N/A
Magnesium 18mg 18mg 0%
Iron 0.55mg 0.56mg 0%
Sugar 2.9g 0.84g N/A
Sodium 16mg 7mg 0%
Vitamin B3 0.392mg 0.437mg 0%
Choline 25.9mg 25.3mg 0%
Saturated fat 0.041g 0.11g 0%
Monounsaturated fat 0.003g 0.05g 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% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +139.5%
Contains more CarbsCarbs +303.1%
Contains more FatsFats +323.5%
Contains more WaterWater +15.5%
~equal in Other ~0.79g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -62.7%
Contains more Mono. FatMonounsaturated fat +1566.7%
Contains more Poly. FatPolyunsaturated fat +345.9%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.