Salsify vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between salsify and pumpkins

Salsify has more vitamin B6, fiber, vitamin B2, and manganese, while pumpkins have more vitamin A.
Pumpkins' daily need coverage for vitamin A is 115% higher.
Pumpkins contain 5 times less vitamin B6 than salsify. Salsify contains 0.218mg of vitamin B6, while pumpkins contain 0.044mg.

The food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt.

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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.

Salsify

Pumpkin

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+213.3%
Contains more PotassiumPotassium	+23%
Contains more ZincZinc	+30.4%
Contains more PhosphorusPhosphorus	+86.7%
Contains more ManganeseManganese	+136%
Contains more SeleniumSelenium	+200%

Contains more CopperCopper	+30%
Contains less SodiumSodium	-93.8%

~equal in Iron ~0.57mg

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

Pumpkin

Contains more Vitamin B1Vitamin B1	+80.6%
Contains more Vitamin B2Vitamin B2	+121.8%
Contains more Vitamin B5Vitamin B5	+37.3%
Contains more Vitamin B6Vitamin B6	+395.5%
Contains more FolateFolate	+66.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+321.1%
Contains more Vitamin KVitamin K	+166.7%

~equal in Vitamin C ~4.7mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.413mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	0µg	288µg	32%
Vitamin B6	0.218mg	0.044mg	13%
Fiber	3.1g	1.1g	8%
Vitamin B2	0.173mg	0.078mg	7%
Manganese	0.21mg	0.089mg	5%
Protein	2.73g	0.72g	4%
Phosphorus	56mg	30mg	4%
Vitamin E	0.19mg	0.8mg	4%
Choline	25.9mg	6.2mg	4%
Carbs	15.36g	4.9g	3%
Calcium	47mg	15mg	3%
Calories	68kcal	20kcal	2%
Magnesium	18mg	9mg	2%
Potassium	283mg	230mg	2%
Copper	0.07mg	0.091mg	2%
Vitamin B1	0.056mg	0.031mg	2%
Vitamin B5	0.276mg	0.201mg	2%
Folate	15µg	9µg	2%
Zinc	0.3mg	0.23mg	1%
Sodium	16mg	1mg	1%
Selenium	0.6µg	0.2µg	1%
Protein per 100 calories	4g	3.6g	N/A
Calories per 10 g protein	249kcal	278kcal	N/A
Weight per 100 calories	147g	500g	N/A
Fats	0.17g	0.07g	0%
Vitamin C	4.6mg	4.7mg	0%
Net carbs	12.26g	3.8g	N/A
Iron	0.55mg	0.57mg	0%
Sugar	2.9g	2.08g	N/A
Vitamin B3	0.392mg	0.413mg	0%
Vitamin K	0.3µg	0.8µg	0%
Saturated fat	0.041g	0.037g	0%
Monounsaturated fat	0.003g	0.009g	0%
Polyunsaturated fat	0.074g	0.004g	0%
Tryptophan		0.009mg	0%
Threonine		0.021mg	0%
Isoleucine		0.023mg	0%
Leucine		0.034mg	0%
Lysine		0.039mg	0%
Methionine		0.008mg	0%
Phenylalanine		0.023mg	0%
Valine		0.025mg	0%
Histidine		0.011mg	0%