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  6. Salsify vs. Onion rings

Salsify vs. Onion rings — In-Depth Nutrition Comparison

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The main differences between Salsify and Onion rings

  • Salsify is richer in Vitamin B6, yet Onion rings is richer in Vitamin K, Vitamin B1, Selenium, Iron, Manganese, and Vitamin B3.
  • Daily need coverage for Vitamin K from Onion rings is 28% higher.
  • Salsify contains 2 times more Potassium than Onion rings. Salsify contains 283mg of Potassium, while Onion rings contains 123mg.
  • Salsify contains less Sodium.

Food types used in this article are Salsify, cooked, boiled, drained, without salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Salsify vs Onion rings 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
4
:
6
Onion rings
Onion rings
Contains more Calcium +51.6%
Contains more Potassium +130.1%
Contains less Sodium -95.7%
Contains more Iron +127.3%
Contains more Phosphorus +26.8%
Contains more Zinc +40%
Contains more Manganese +65.7%
Contains more Selenium +833.3%
Equal in Magnesium - 17
Equal in Copper - 0.073
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Calcium +51.6%
Contains more Potassium +130.1%
Contains less Sodium -95.7%
Contains more Iron +127.3%
Contains more Phosphorus +26.8%
Contains more Zinc +40%
Contains more Manganese +65.7%
Contains more Selenium +833.3%
Equal in Magnesium - 17
Equal in Copper - 0.073

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
3
:
6
Onion rings
Onion rings
Contains more Vitamin C +187.5%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B6 +86.3%
Contains more Vitamin E +142.1%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B3 +244.1%
Contains more Folate +120%
Contains more Vitamin K +11266.7%
Equal in Vitamin B5 - 0.294
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 rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin C +187.5%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B6 +86.3%
Contains more Vitamin E +142.1%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B3 +244.1%
Contains more Folate +120%
Contains more Vitamin K +11266.7%
Equal in Vitamin B5 - 0.294

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
1
:
4
Onion rings
Onion rings
Contains more Water +74.7%
Contains more Protein +51.6%
Contains more Fats +8311.8%
Contains more Carbs +120%
Contains more Other +89.2%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more Water +74.7%
Contains more Protein +51.6%
Contains more Fats +8311.8%
Contains more Carbs +120%
Contains more Other +89.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +99900%
Contains more Polyunsaturated fat +10214.9%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +99900%
Contains more Polyunsaturated fat +10214.9%

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 rings
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsify Onion rings Opinion
Net carbs 12.26g 31.59g Onion rings
Protein 2.73g 4.14g Onion rings
Fats 0.17g 14.3g Onion rings
Carbs 15.36g 33.79g Onion rings
Calories 68kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 2.9g 5.1g Salsify
Fiber 3.1g 2.2g Salsify
Calcium 47mg 31mg Salsify
Iron 0.55mg 1.25mg Onion rings
Magnesium 18mg 17mg Salsify
Phosphorus 56mg 71mg Onion rings
Potassium 283mg 123mg Salsify
Sodium 16mg 370mg Salsify
Zinc 0.3mg 0.42mg Onion rings
Copper 0.07mg 0.073mg Onion rings
Manganese 0.21mg 0.348mg Onion rings
Selenium 0.6µg 5.6µg Onion rings
Vitamin E 0.19mg 0.46mg Onion rings
Vitamin C 4.6mg 1.6mg Salsify
Vitamin B1 0.056mg 0.185mg Onion rings
Vitamin B2 0.173mg 0.116mg Salsify
Vitamin B3 0.392mg 1.349mg Onion rings
Vitamin B5 0.276mg 0.294mg Onion rings
Vitamin B6 0.218mg 0.117mg Salsify
Folate 15µg 33µg Onion rings
Vitamin K 0.3µg 34.1µg Onion rings
Tryptophan 0.07mg Onion rings
Threonine 0.15mg Onion rings
Isoleucine 0.214mg Onion rings
Leucine 0.35mg Onion rings
Lysine 0.151mg Onion rings
Methionine 0.081mg Onion rings
Phenylalanine 0.243mg Onion rings
Valine 0.216mg Onion rings
Histidine 0.109mg Onion rings
Trans Fat 0g 0.053g Salsify
Saturated Fat 0.041g 2.137g Salsify
Monounsaturated Fat 0.003g 3g Onion rings
Polyunsaturated fat 0.074g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
22%
Onion rings
Minerals Daily Need Coverage Score
16%
Salsify
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 354mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 2.096g)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.