Salsify vs. Gourd — In-Depth Nutrition Comparison
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What are the main differences between salsify and gourd?
- Salsify is richer in vitamin B6, vitamin B2, fiber, manganese, and phosphorus, while gourd is higher in vitamin C.
- Salsify's daily need coverage for vitamin B6 is 14% higher.
- Gourd has 8 times less vitamin B2 than salsify. Salsify has 0.173mg of vitamin B2, while gourd has 0.022mg.
We used Salsify, cooked, boiled, drained, without salt and Gourd, white-flowered (calabash), raw types in this comparison.
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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 | +63.6% |
| Contains more CalciumCalcium | +80.8% |
| Contains more PotassiumPotassium | +88.7% |
| Contains more IronIron | +175% |
| Contains more CopperCopper | +169.2% |
| Contains more PhosphorusPhosphorus | +330.8% |
| Contains more ManganeseManganese | +218.2% |
| Contains more SeleniumSelenium | +200% |
| Contains more ZincZinc | +133.3% |
| Contains less SodiumSodium | -87.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.1% |
| Contains more Vitamin B2Vitamin B2 | +686.4% |
| Contains more Vitamin B3Vitamin B3 | +22.5% |
| Contains more Vitamin B5Vitamin B5 | +81.6% |
| Contains more Vitamin B6Vitamin B6 | +445% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +119.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.218mg | 0.04mg | 14% |
| Vitamin B2 | 0.173mg | 0.022mg | 12% |
| Fiber | 3.1g | 0.5g | 10% |
| Manganese | 0.21mg | 0.066mg | 6% |
| Vitamin C | 4.6mg | 10.1mg | 6% |
| Phosphorus | 56mg | 13mg | 6% |
| Choline | 25.9mg | 5% | |
| Copper | 0.07mg | 0.026mg | 5% |
| Carbs | 15.36g | 3.39g | 4% |
| Potassium | 283mg | 150mg | 4% |
| Iron | 0.55mg | 0.2mg | 4% |
| Zinc | 0.3mg | 0.7mg | 4% |
| Protein | 2.73g | 0.62g | 4% |
| Calories | 68kcal | 14kcal | 3% |
| Folate | 15µg | 6µg | 2% |
| Vitamin B5 | 0.276mg | 0.152mg | 2% |
| Vitamin B1 | 0.056mg | 0.029mg | 2% |
| Magnesium | 18mg | 11mg | 2% |
| Calcium | 47mg | 26mg | 2% |
| Vitamin E | 0.19mg | 1% | |
| Selenium | 0.6µg | 0.2µg | 1% |
| Sodium | 16mg | 2mg | 1% |
| Fats | 0.17g | 0.02g | 0% |
| Net carbs | 12.26g | 2.89g | N/A |
| Sugar | 2.9g | N/A | |
| Vitamin B3 | 0.392mg | 0.32mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.041g | 0.002g | 0% |
| Monounsaturated fat | 0.003g | 0.004g | 0% |
| Polyunsaturated fat | 0.074g | 0.009g | 0% |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.018mg | 0% | |
| Isoleucine | 0.033mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.021mg | 0% | |
| Methionine | 0.004mg | 0% | |
| Phenylalanine | 0.015mg | 0% | |
| Valine | 0.027mg | 0% | |
| Histidine | 0.004mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +340.3% |
| Contains more FatsFats | +750% |
| Contains more CarbsCarbs | +353.1% |
| Contains more OtherOther | +72.1% |
| Contains more WaterWater | +18% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +722.2% |
| Contains less Sat. FatSaturated fat | -95.1% |
| Contains more Mono. FatMonounsaturated fat | +33.3% |