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  6. Salsify vs. Olive

Salsify vs. Olive — In-Depth Nutrition Comparison

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Differences between Salsify and Olive

  • Salsify has more Vitamin B6, Vitamin B2, Manganese, Potassium, and Phosphorus, while Olive has more Iron, Copper, and Vitamin E .
  • Olive's daily need coverage for Iron is 34% higher.
  • The amount of Saturated Fat in Salsify is lower.

The food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Olives, ripe, canned (small-extra large).

Infographic

Salsify vs Olive infographic
Infographic link

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
Salsify
6
:
4
Olive
Olive
Contains more Magnesium +350%
Contains more Phosphorus +1766.7%
Contains more Potassium +3437.5%
Contains less Sodium -97.8%
Contains more Zinc +36.4%
Contains more Manganese +950%
Contains more Calcium +87.2%
Contains more Iron +500%
Contains more Copper +258.6%
Contains more Selenium +50%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +350%
Contains more Phosphorus +1766.7%
Contains more Potassium +3437.5%
Contains less Sodium -97.8%
Contains more Zinc +36.4%
Contains more Manganese +950%
Contains more Calcium +87.2%
Contains more Iron +500%
Contains more Copper +258.6%
Contains more Selenium +50%

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
Salsify
7
:
3
Olive
Olive
Contains more Vitamin C +411.1%
Contains more Vitamin B1 +1766.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +959.5%
Contains more Vitamin B5 +1740%
Contains more Vitamin B6 +2322.2%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +768.4%
Contains more Vitamin K +366.7%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +411.1%
Contains more Vitamin B1 +1766.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +959.5%
Contains more Vitamin B5 +1740%
Contains more Vitamin B6 +2322.2%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +768.4%
Contains more Vitamin K +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Olive
Olive
Contains more Protein +225%
Contains more Carbs +145.4%
Contains more Fats +6182.4%
Contains more Other +201.4%
Equal in Water - 79.99
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +225%
Contains more Carbs +145.4%
Contains more Fats +6182.4%
Contains more Other +201.4%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Olive
Olive
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +262833.3%
Contains more Polyunsaturated fat +1131.1%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +262833.3%
Contains more Polyunsaturated fat +1131.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsify Olive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salsify Olive Opinion
Net carbs 12.26g 3.06g Salsify
Protein 2.73g 0.84g Salsify
Fats 0.17g 10.68g Olive
Carbs 15.36g 6.26g Salsify
Calories 68kcal 115kcal Olive
Sugar 2.9g 0g Olive
Fiber 3.1g 3.2g Olive
Calcium 47mg 88mg Olive
Iron 0.55mg 3.3mg Olive
Magnesium 18mg 4mg Salsify
Phosphorus 56mg 3mg Salsify
Potassium 283mg 8mg Salsify
Sodium 16mg 735mg Salsify
Zinc 0.3mg 0.22mg Salsify
Copper 0.07mg 0.251mg Olive
Manganese 0.21mg 0.02mg Salsify
Selenium 0.6µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.19mg 1.65mg Olive
Vitamin C 4.6mg 0.9mg Salsify
Vitamin B1 0.056mg 0.003mg Salsify
Vitamin B2 0.173mg 0mg Salsify
Vitamin B3 0.392mg 0.037mg Salsify
Vitamin B5 0.276mg 0.015mg Salsify
Vitamin B6 0.218mg 0.009mg Salsify
Folate 15µg 0µg Salsify
Vitamin K 0.3µg 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.041g 1.415g Salsify
Monounsaturated Fat 0.003g 7.888g Olive
Polyunsaturated fat 0.074g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Salsify
6%
Olive
Minerals Daily Need Coverage Score
16%
Salsify
35%
Olive

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 719mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 1.374g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $3.5)
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.9g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.