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Salsify vs. Russet potato — In-Depth Nutrition Comparison

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The main differences between Salsify and Russet potato

  • Salsify is richer in Vitamin B2, yet Russet potato is richer in Vitamin B6, Potassium, Iron, and Vitamin B3.
  • Salsify contains 4 times more Vitamin B2 than Russet potato. Salsify contains 0.173mg of Vitamin B2, while Russet potato contains 0.048mg.
  • Russet potato contains less Sugar.

Food types used in this article are Salsify, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked.

Infographic

Salsify vs Russet potato 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.
Contains more Calcium +161.1%
Contains more Selenium +20%
Contains more Iron +94.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +26.8%
Contains more Potassium +94.3%
Contains less Sodium -12.5%
Contains more Zinc +16.7%
Contains more Copper +52.9%
Equal in Manganese - 0.228
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +161.1%
Contains more Selenium +20%
Contains more Iron +94.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +26.8%
Contains more Potassium +94.3%
Contains less Sodium -12.5%
Contains more Zinc +16.7%
Contains more Copper +52.9%
Equal in Manganese - 0.228

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.
:
Contains more Vitamin E +171.4%
Contains more Vitamin B2 +260.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +80.4%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B3 +243.9%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +62.4%
Contains more Folate +73.3%
Contains more Vitamin K +566.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin E +171.4%
Contains more Vitamin B2 +260.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +80.4%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B3 +243.9%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +62.4%
Contains more Folate +73.3%
Contains more Vitamin K +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +30.8%
Contains more Carbs +39.6%
Contains more Other +82.4%
Equal in Protein - 2.63
Equal in Water - 74.45
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Fats +30.8%
Contains more Carbs +39.6%
Contains more Other +82.4%
Equal in Protein - 2.63
Equal in Water - 74.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +37%
Contains less Saturated Fat -22%
Equal in Monounsaturated Fat - 0.003
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Polyunsaturated fat +37%
Contains less Saturated Fat -22%
Equal in Monounsaturated Fat - 0.003

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Russet potato Opinion
Net carbs 12.26g 19.14g Russet potato
Protein 2.73g 2.63g Salsify
Fats 0.17g 0.13g Salsify
Carbs 15.36g 21.44g Russet potato
Calories 68kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 2.9g 1.08g Russet potato
Fiber 3.1g 2.3g Salsify
Calcium 47mg 18mg Salsify
Iron 0.55mg 1.07mg Russet potato
Magnesium 18mg 30mg Russet potato
Phosphorus 56mg 71mg Russet potato
Potassium 283mg 550mg Russet potato
Sodium 16mg 14mg Russet potato
Zinc 0.3mg 0.35mg Russet potato
Copper 0.07mg 0.107mg Russet potato
Manganese 0.21mg 0.228mg Russet potato
Selenium 0.6µg 0.5µg Salsify
Vitamin A 0IU 10IU Russet potato
Vitamin A RAE 0µg 1µg Russet potato
Vitamin E 0.19mg 0.07mg Salsify
Vitamin C 4.6mg 8.3mg Russet potato
Vitamin B1 0.056mg 0.067mg Russet potato
Vitamin B2 0.173mg 0.048mg Salsify
Vitamin B3 0.392mg 1.348mg Russet potato
Vitamin B5 0.276mg 0.38mg Russet potato
Vitamin B6 0.218mg 0.354mg Russet potato
Folate 15µg 26µg Russet potato
Vitamin K 0.3µg 2µg Russet potato
Tryptophan 0.027mg Russet potato
Threonine 0.086mg Russet potato
Isoleucine 0.085mg Russet potato
Leucine 0.125mg Russet potato
Lysine 0.137mg Russet potato
Methionine 0.041mg Russet potato
Phenylalanine 0.104mg Russet potato
Valine 0.131mg Russet potato
Histidine 0.044mg Russet potato
Saturated Fat 0.041g 0.032g Russet potato
Monounsaturated Fat 0.003g 0.003g
Polyunsaturated fat 0.074g 0.054g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Russet potato
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
18%
Russet potato
Minerals Daily Need Coverage Score
16%
Salsify
23%
Russet potato

Comparison summary

Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 82)
Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato
Russet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.