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  6. Salsify vs. Red leaf lettuce

Salsify vs. Red leaf lettuce — In-Depth Nutrition Comparison

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A recap on differences between Salsify and Red leaf lettuce

  • Salsify is higher in Vitamin B6, Fiber, and Vitamin B2, yet Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, Iron, and Folate.
  • Red leaf lettuce covers your daily Vitamin K needs 117% more than Salsify.
  • Salsify contains 3 times more Fiber than Red leaf lettuce. While Salsify contains 3.1g of Fiber, Red leaf lettuce contains only 0.9g.

Food varieties used in this article are Salsify, cooked, boiled, drained, without salt and Lettuce, red leaf, raw.

Infographic

Salsify vs Red leaf lettuce 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
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +42.4%
Contains more Magnesium +50%
Contains more Phosphorus +100%
Contains more Potassium +51.3%
Contains less Sodium -36%
Contains more Zinc +50%
Contains more Copper +150%
Contains more Iron +118.2%
Contains more Selenium +150%
Equal in Manganese - 0.203
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +42.4%
Contains more Magnesium +50%
Contains more Phosphorus +100%
Contains more Potassium +51.3%
Contains less Sodium -36%
Contains more Zinc +50%
Contains more Copper +150%
Contains more Iron +118.2%
Contains more Selenium +150%
Equal in Manganese - 0.203

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +26.7%
Contains more Vitamin C +24.3%
Contains more Vitamin B2 +124.7%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +91.7%
Contains more Vitamin B6 +118%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14.3%
Contains more Folate +140%
Contains more Vitamin K +46666.7%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +26.7%
Contains more Vitamin C +24.3%
Contains more Vitamin B2 +124.7%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +91.7%
Contains more Vitamin B6 +118%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14.3%
Contains more Folate +140%
Contains more Vitamin K +46666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +105.3%
Contains more Carbs +579.6%
Contains more Other +34.5%
Contains more Fats +29.4%
Contains more Water +18.1%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +105.3%
Contains more Carbs +579.6%
Contains more Other +34.5%
Contains more Fats +29.4%
Contains more Water +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.072
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.072

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsify Red leaf lettuce
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat 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 Red leaf lettuce Opinion
Net carbs 12.26g 1.36g Salsify
Protein 2.73g 1.33g Salsify
Fats 0.17g 0.22g Red leaf lettuce
Carbs 15.36g 2.26g Salsify
Calories 68kcal 16kcal Salsify
Fructose 0.28g Red leaf lettuce
Sugar 2.9g 0.48g Red leaf lettuce
Fiber 3.1g 0.9g Salsify
Calcium 47mg 33mg Salsify
Iron 0.55mg 1.2mg Red leaf lettuce
Magnesium 18mg 12mg Salsify
Phosphorus 56mg 28mg Salsify
Potassium 283mg 187mg Salsify
Sodium 16mg 25mg Salsify
Zinc 0.3mg 0.2mg Salsify
Copper 0.07mg 0.028mg Salsify
Manganese 0.21mg 0.203mg Salsify
Selenium 0.6µg 1.5µg Red leaf lettuce
Vitamin A 0IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 0.19mg 0.15mg Salsify
Vitamin C 4.6mg 3.7mg Salsify
Vitamin B1 0.056mg 0.064mg Red leaf lettuce
Vitamin B2 0.173mg 0.077mg Salsify
Vitamin B3 0.392mg 0.321mg Salsify
Vitamin B5 0.276mg 0.144mg Salsify
Vitamin B6 0.218mg 0.1mg Salsify
Folate 15µg 36µg Red leaf lettuce
Vitamin K 0.3µg 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.041g 0.017g Red leaf lettuce
Monounsaturated Fat 0.003g 0.005g Red leaf lettuce
Polyunsaturated fat 0.074g 0.072g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
16%
Salsify
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.024g)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.