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  6. Salsify vs. Shallot

Salsify vs. Shallot — In-Depth Nutrition Comparison

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A recap on differences between Salsify and Shallot

  • Salsify is higher in Vitamin B2, yet Shallot is higher in Vitamin B6, and Iron.
  • Salsify covers your daily Vitamin B2 needs 12% more than Shallot.
  • Salsify contains 2 times more Choline than Shallot. While Salsify contains 25.9mg of Choline, Shallot contains only 11.3mg.
  • The amount of Sugar in Salsify is lower.

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

Infographic

Salsify vs Shallot 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
1
:
9
Shallot
Shallot
Contains more Calcium +27%
Contains more Iron +118.2%
Contains more Magnesium +16.7%
Contains more Potassium +18%
Contains less Sodium -25%
Contains more Zinc +33.3%
Contains more Copper +25.7%
Contains more Manganese +39%
Contains more Selenium +100%
Equal in Phosphorus - 60
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +27%
Contains more Iron +118.2%
Contains more Magnesium +16.7%
Contains more Potassium +18%
Contains less Sodium -25%
Contains more Zinc +33.3%
Contains more Copper +25.7%
Contains more Manganese +39%
Contains more Selenium +100%
Equal in Phosphorus - 60

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
3
:
7
Shallot
Shallot
Contains more Vitamin E +375%
Contains more Vitamin B2 +765%
Contains more Vitamin B3 +96%
Contains more Vitamin A +∞%
Contains more Vitamin C +73.9%
Contains more Vitamin B6 +58.3%
Contains more Folate +126.7%
Contains more Vitamin K +166.7%
Equal in Vitamin B1 - 0.06
Equal in Vitamin B5 - 0.29
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin E +375%
Contains more Vitamin B2 +765%
Contains more Vitamin B3 +96%
Contains more Vitamin A +∞%
Contains more Vitamin C +73.9%
Contains more Vitamin B6 +58.3%
Contains more Folate +126.7%
Contains more Vitamin K +166.7%
Equal in Vitamin B1 - 0.06
Equal in Vitamin B5 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Shallot
Shallot
Contains more Fats +70%
Equal in Protein - 2.5
Equal in Carbs - 16.8
Equal in Water - 79.8
Equal in Other - 0.8
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +70%
Equal in Protein - 2.5
Equal in Carbs - 16.8
Equal in Water - 79.8
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Shallot
Shallot
Contains more Polyunsaturated fat +89.7%
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +366.7%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Polyunsaturated fat +89.7%
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +366.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Shallot Opinion
Net carbs 12.26g 13.6g Shallot
Protein 2.73g 2.5g Salsify
Fats 0.17g 0.1g Salsify
Carbs 15.36g 16.8g Shallot
Calories 68kcal 72kcal Shallot
Sugar 2.9g 7.87g Salsify
Fiber 3.1g 3.2g Shallot
Calcium 47mg 37mg Salsify
Iron 0.55mg 1.2mg Shallot
Magnesium 18mg 21mg Shallot
Phosphorus 56mg 60mg Shallot
Potassium 283mg 334mg Shallot
Sodium 16mg 12mg Shallot
Zinc 0.3mg 0.4mg Shallot
Copper 0.07mg 0.088mg Shallot
Manganese 0.21mg 0.292mg Shallot
Selenium 0.6µg 1.2µg Shallot
Vitamin A 0IU 4IU Shallot
Vitamin E 0.19mg 0.04mg Salsify
Vitamin C 4.6mg 8mg Shallot
Vitamin B1 0.056mg 0.06mg Shallot
Vitamin B2 0.173mg 0.02mg Salsify
Vitamin B3 0.392mg 0.2mg Salsify
Vitamin B5 0.276mg 0.29mg Shallot
Vitamin B6 0.218mg 0.345mg Shallot
Folate 15µg 34µg Shallot
Vitamin K 0.3µg 0.8µg Shallot
Tryptophan 0.028mg Shallot
Threonine 0.098mg Shallot
Isoleucine 0.106mg Shallot
Leucine 0.149mg Shallot
Lysine 0.125mg Shallot
Methionine 0.027mg Shallot
Phenylalanine 0.081mg Shallot
Valine 0.11mg Shallot
Histidine 0.043mg Shallot
Saturated Fat 0.041g 0.017g Shallot
Monounsaturated Fat 0.003g 0.014g Shallot
Polyunsaturated fat 0.074g 0.039g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
16%
Salsify
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.024g)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is richer in vitamins?
Shallot
Shallot is relatively richer in vitamins
Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 4.97g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 30)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.