Salsify vs. Asparagus — In-Depth Nutrition Comparison
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How are salsify and asparagus different?
- Salsify is higher in vitamin B6; however, asparagus is richer in vitamin K, iron, vitamin A, copper, folate, vitamin B1, and vitamin E.
- Daily need coverage for vitamin K for asparagus is 34% higher.
- Salsify contains 2 times more vitamin B6 than asparagus. While salsify contains 0.218mg of vitamin B6, asparagus contains only 0.091mg.
Salsify, cooked, boiled, drained, without salt and Asparagus, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +95.8% |
| Contains more PotassiumPotassium | +40.1% |
| Contains more ManganeseManganese | +32.9% |
| Contains more IronIron | +289.1% |
| Contains more CopperCopper | +170% |
| Contains more ZincZinc | +80% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +283.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B6Vitamin B6 | +139.6% |
| Contains more CholineCholine | +61.9% |
| Contains more Vitamin CVitamin C | +21.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +494.7% |
| Contains more Vitamin B1Vitamin B1 | +155.4% |
| Contains more Vitamin B3Vitamin B3 | +149.5% |
| Contains more Vitamin KVitamin K | +13766.7% |
| Contains more FolateFolate | +246.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.3µg | 41.6µg | 34% |
| Iron | 0.55mg | 2.14mg | 20% |
| Copper | 0.07mg | 0.189mg | 13% |
| Vitamin B6 | 0.218mg | 0.091mg | 10% |
| Folate | 15µg | 52µg | 9% |
| Vitamin B1 | 0.056mg | 0.143mg | 7% |
| Vitamin E | 0.19mg | 1.13mg | 6% |
| Vitamin A | 0µg | 38µg | 4% |
| Carbs | 15.36g | 3.88g | 4% |
| Vitamin B3 | 0.392mg | 0.978mg | 4% |
| Fiber | 3.1g | 2.1g | 4% |
| Selenium | 0.6µg | 2.3µg | 3% |
| Choline | 25.9mg | 16mg | 2% |
| Vitamin B2 | 0.173mg | 0.141mg | 2% |
| Manganese | 0.21mg | 0.158mg | 2% |
| Calories | 68kcal | 20kcal | 2% |
| Zinc | 0.3mg | 0.54mg | 2% |
| Potassium | 283mg | 202mg | 2% |
| Calcium | 47mg | 24mg | 2% |
| Sodium | 16mg | 2mg | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Phosphorus | 56mg | 52mg | 1% |
| Vitamin C | 4.6mg | 5.6mg | 1% |
| Fructose | 1g | 1% | |
| Protein | 2.73g | 2.2g | 1% |
| Fats | 0.17g | 0.12g | 0% |
| Net carbs | 12.26g | 1.78g | N/A |
| Sugar | 2.9g | 1.88g | N/A |
| Vitamin B5 | 0.276mg | 0.274mg | 0% |
| Saturated fat | 0.041g | 0.04g | 0% |
| Monounsaturated fat | 0.003g | 0g | 0% |
| Polyunsaturated fat | 0.074g | 0.05g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.1% |
| Contains more FatsFats | +41.7% |
| Contains more CarbsCarbs | +295.9% |
| Contains more OtherOther | +27.6% |
| Contains more WaterWater | +15.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +48% |
~equal in
Saturated fat
~0.04g
