Salsify vs. Edamame — In-Depth Nutrition Comparison

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Significant differences between salsify and edamame

Salsify has more vitamin B6; however, edamame is richer in folate, manganese, copper, vitamin K, iron, phosphorus, vitamin B1, magnesium, and zinc.
Edamame covers your daily folate needs 74% more than salsify.
Edamame has 2 times less vitamin B6 than salsify. Salsify has 0.218mg of vitamin B6, while edamame has 0.1mg.

Specific food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Edamame, frozen, prepared.

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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.

Salsify

Edamame

Contains more MagnesiumMagnesium	+255.6%
Contains more CalciumCalcium	+34%
Contains more PotassiumPotassium	+54.1%
Contains more IronIron	+312.7%
Contains more CopperCopper	+392.9%
Contains more ZincZinc	+356.7%
Contains more PhosphorusPhosphorus	+201.8%
Contains less SodiumSodium	-62.5%
Contains more ManganeseManganese	+387.6%
Contains more SeleniumSelenium	+33.3%

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

Edamame

Contains more Vitamin B2Vitamin B2	+11.6%
Contains more Vitamin B6Vitamin B6	+118%

Contains more Vitamin CVitamin C	+32.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+257.9%
Contains more Vitamin B1Vitamin B1	+257.1%
Contains more Vitamin B3Vitamin B3	+133.4%
Contains more Vitamin B5Vitamin B5	+43.1%
Contains more Vitamin KVitamin K	+8800%
Contains more FolateFolate	+1973.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	15µg	311µg	74%
Manganese	0.21mg	1.024mg	35%
Copper	0.07mg	0.345mg	31%
Iron	0.55mg	2.27mg	22%
Vitamin K	0.3µg	26.7µg	22%
Protein	2.73g	11.91g	18%
Phosphorus	56mg	169mg	16%
Polyunsaturated fat	0.074g	2.156g	14%
Vitamin B1	0.056mg	0.2mg	12%
Magnesium	18mg	64mg	11%
Zinc	0.3mg	1.37mg	10%
Vitamin B6	0.218mg	0.1mg	9%
Fats	0.17g	5.2g	8%
Fiber	3.1g	5.2g	8%
Choline	25.9mg	56.3mg	6%
Potassium	283mg	436mg	5%
Calories	68kcal	121kcal	3%
Vitamin E	0.19mg	0.68mg	3%
Vitamin B3	0.392mg	0.915mg	3%
Saturated fat	0.041g	0.62g	3%
Monounsaturated fat	0.003g	1.282g	3%
Vitamin C	4.6mg	6.1mg	2%
Carbs	15.36g	8.91g	2%
Calcium	47mg	63mg	2%
Vitamin A	0µg	15µg	2%
Vitamin B5	0.276mg	0.395mg	2%
Starch		1.51g	1%
Vitamin B2	0.173mg	0.155mg	1%
Protein per 100 calories	4g	9.8g	N/A
Calories per 10 g protein	249kcal	102kcal	N/A
Weight per 100 calories	147g	83g	N/A
Unsaturated / Saturated Fat ratio	1.9	5.5	N/A
Net carbs	12.26g	3.71g	N/A
Sugar	2.9g	2.18g	N/A
Sodium	16mg	6mg	0%
Selenium	0.6µg	0.8µg	0%
Trans fat	0g	0.009g	N/A
Tryptophan		0.126mg	0%
Threonine		0.331mg	0%
Isoleucine		0.3mg	0%
Leucine		0.745mg	0%
Lysine		0.745mg	0%
Methionine		0.141mg	0%
Phenylalanine		0.488mg	0%
Valine		0.324mg	0%
Histidine		0.267mg	0%
Fructose		0.12g	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - ALA		0.358g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		1.789g	N/A