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Salsify vs. Potato — In-Depth Nutrition Comparison

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Important differences between salsify and potatoes

  • Salsify has more vitamin B2; however, potatoes have more potassium, vitamin B6, iron, vitamin B3, vitamin C, and copper.
  • Salsify has 3 times more calcium than potatoes. Salsify has 47mg of calcium, while potatoes have 15mg.

The food varieties used in the comparison are Salsify, cooked, boiled, drained, without salt and Potatoes, baked, flesh, and skin, without salt.

Infographic

Salsify vs Potato infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +213.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +89%
Contains more IronIron +96.4%
Contains more CopperCopper +68.6%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -37.5%
~equal in Manganese ~0.219mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Potato
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B2Vitamin B2 +260.4%
Contains more CholineCholine +75%
Contains more Vitamin CVitamin C +108.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B3Vitamin B3 +259.7%
Contains more Vitamin B5Vitamin B5 +36.2%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +86.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Potato DV% diff.
Vitamin B2 0.173mg 0.048mg 10%
Iron 0.55mg 1.08mg 7%
Potassium 283mg 535mg 7%
Starch 17.27g 7%
Vitamin B6 0.218mg 0.311mg 7%
Vitamin B3 0.392mg 1.41mg 6%
Vitamin C 4.6mg 9.6mg 6%
Copper 0.07mg 0.118mg 5%
Fiber 3.1g 2.2g 4%
Calcium 47mg 15mg 3%
Folate 15µg 28µg 3%
Magnesium 18mg 28mg 2%
Carbs 15.36g 21.15g 2%
Choline 25.9mg 14.8mg 2%
Phosphorus 56mg 70mg 2%
Vitamin B5 0.276mg 0.376mg 2%
Vitamin K 0.3µg 2µg 1%
Calories 68kcal 93kcal 1%
Vitamin B1 0.056mg 0.064mg 1%
Zinc 0.3mg 0.36mg 1%
Vitamin E 0.19mg 0.04mg 1%
Protein 2.73g 2.5g 0%
Fats 0.17g 0.13g 0%
Net carbs 12.26g 18.95g N/A
Sugar 2.9g 1.18g N/A
Sodium 16mg 10mg 0%
Vitamin A 0µg 1µg 0%
Manganese 0.21mg 0.219mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.041g 0.034g 0%
Monounsaturated fat 0.003g 0.003g 0%
Polyunsaturated fat 0.074g 0.057g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +30.8%
Contains more CarbsCarbs +37.7%
Contains more OtherOther +79.7%
~equal in Protein ~2.5g
~equal in Water ~74.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Poly. FatPolyunsaturated fat +29.8%
Contains less Sat. FatSaturated fat -17.1%
~equal in Monounsaturated fat ~0.003g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.