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  6. Salsify vs. Onion

Salsify vs. Onion — In-Depth Nutrition Comparison

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Significant differences between Salsify and Onion

  • The amount of Vitamin B2, Vitamin B6, and Fiber in Salsify is higher than in Onion.
  • Salsify covers your daily Vitamin B2 needs 11% more than Onion.
  • Onion has 4 times less Choline than Salsify. Salsify has 25.9mg of Choline, while Onion has 6.1mg.

Specific food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Onions, raw.

Infographic

Salsify vs Onion 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
9
:
1
Onion
Onion
Contains more Calcium +104.3%
Contains more Iron +161.9%
Contains more Magnesium +80%
Contains more Phosphorus +93.1%
Contains more Potassium +93.8%
Contains more Zinc +76.5%
Contains more Copper +79.5%
Contains more Manganese +62.8%
Contains more Selenium +20%
Contains less Sodium -75%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +104.3%
Contains more Iron +161.9%
Contains more Magnesium +80%
Contains more Phosphorus +93.1%
Contains more Potassium +93.8%
Contains more Zinc +76.5%
Contains more Copper +79.5%
Contains more Manganese +62.8%
Contains more Selenium +20%
Contains less Sodium -75%

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
6
:
4
Onion
Onion
Contains more Vitamin E +850%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B2 +540.7%
Contains more Vitamin B3 +237.9%
Contains more Vitamin B5 +124.4%
Contains more Vitamin B6 +81.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +60.9%
Contains more Folate +26.7%
Contains more Vitamin K +33.3%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin E +850%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B2 +540.7%
Contains more Vitamin B3 +237.9%
Contains more Vitamin B5 +124.4%
Contains more Vitamin B6 +81.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +60.9%
Contains more Folate +26.7%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
4
:
1
Onion
Onion
Contains more Protein +148.2%
Contains more Fats +70%
Contains more Carbs +64.5%
Contains more Other +111.4%
Equal in Water - 89.11
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +148.2%
Contains more Fats +70%
Contains more Carbs +64.5%
Contains more Other +111.4%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
2
:
1
Onion
Onion
Contains more Polyunsaturated fat +335.3%
Contains more Monounsaturated Fat +333.3%
Equal in Saturated Fat - 0.042
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +335.3%
Contains more Monounsaturated Fat +333.3%
Equal in Saturated Fat - 0.042

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Onion Opinion
Net carbs 12.26g 7.64g Salsify
Protein 2.73g 1.1g Salsify
Fats 0.17g 0.1g Salsify
Carbs 15.36g 9.34g Salsify
Calories 68kcal 40kcal Salsify
Fructose 1.29g Onion
Sugar 2.9g 4.24g Salsify
Fiber 3.1g 1.7g Salsify
Calcium 47mg 23mg Salsify
Iron 0.55mg 0.21mg Salsify
Magnesium 18mg 10mg Salsify
Phosphorus 56mg 29mg Salsify
Potassium 283mg 146mg Salsify
Sodium 16mg 4mg Onion
Zinc 0.3mg 0.17mg Salsify
Copper 0.07mg 0.039mg Salsify
Manganese 0.21mg 0.129mg Salsify
Selenium 0.6µg 0.5µg Salsify
Vitamin A 0IU 2IU Onion
Vitamin E 0.19mg 0.02mg Salsify
Vitamin C 4.6mg 7.4mg Onion
Vitamin B1 0.056mg 0.046mg Salsify
Vitamin B2 0.173mg 0.027mg Salsify
Vitamin B3 0.392mg 0.116mg Salsify
Vitamin B5 0.276mg 0.123mg Salsify
Vitamin B6 0.218mg 0.12mg Salsify
Folate 15µg 19µg Onion
Vitamin K 0.3µg 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.041g 0.042g Salsify
Monounsaturated Fat 0.003g 0.013g Onion
Polyunsaturated fat 0.074g 0.017g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Onion
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
8%
Onion
Minerals Daily Need Coverage Score
16%
Salsify
8%
Onion

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 1.34g)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 15)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.2)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.