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  6. Salsify vs. Russet potato

Salsify vs. Russet potato — In-Depth Nutrition Comparison

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The main differences between salsify and russet potatoes

  • Salsify is richer in vitamin B2, yet russet potatoes are richer in vitamin B6, potassium, iron, and vitamin B3.
  • Salsify contains 4 times more vitamin B2 than russet potatoes. Salsify contains 0.173mg of vitamin B2, while russet potatoes contain 0.048mg.
  • Russet potatoes contain 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +161.1%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +94.5%
Contains more CopperCopper +52.9%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -12.5%
~equal in Manganese ~0.228mg

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%
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B2Vitamin B2 +260.4%
Contains more CholineCholine +72.7%
Contains more Vitamin CVitamin C +80.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B3Vitamin B3 +243.9%
Contains more Vitamin B5Vitamin B5 +37.7%
Contains more Vitamin B6Vitamin B6 +62.4%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +73.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Russet potato DV% diff.
Vitamin B6 0.218mg 0.354mg 10%
Vitamin B2 0.173mg 0.048mg 10%
Potassium 283mg 550mg 8%
Iron 0.55mg 1.07mg 7%
Starch 17.45g 7%
Vitamin B3 0.392mg 1.348mg 6%
Copper 0.07mg 0.107mg 4%
Vitamin C 4.6mg 8.3mg 4%
Magnesium 18mg 30mg 3%
Calcium 47mg 18mg 3%
Folate 15µg 26µg 3%
Fiber 3.1g 2.3g 3%
Carbs 15.36g 21.44g 2%
Choline 25.9mg 15mg 2%
Phosphorus 56mg 71mg 2%
Vitamin B5 0.276mg 0.38mg 2%
Vitamin K 0.3µg 2µg 1%
Calories 68kcal 97kcal 1%
Vitamin B1 0.056mg 0.067mg 1%
Manganese 0.21mg 0.228mg 1%
Vitamin E 0.19mg 0.07mg 1%
Protein 2.73g 2.63g 0%
Fats 0.17g 0.13g 0%
Net carbs 12.26g 19.14g N/A
Sugar 2.9g 1.08g N/A
Zinc 0.3mg 0.35mg 0%
Sodium 16mg 14mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.041g 0.032g 0%
Monounsaturated fat 0.003g 0.003g 0%
Polyunsaturated fat 0.074g 0.054g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 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
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 FatsFats +30.8%
Contains more CarbsCarbs +39.6%
Contains more OtherOther +82.4%
~equal in Protein ~2.63g
~equal in Water ~74.45g

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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Poly. FatPolyunsaturated fat +37%
Contains less Sat. FatSaturated fat -22%
~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. 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.