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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.
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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more CalciumCalcium +27%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +18%
Contains more IronIron +118.2%
Contains more CopperCopper +25.7%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +39%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~60mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B2Vitamin B2 +765%
Contains more Vitamin B3Vitamin B3 +96%
Contains more CholineCholine +129.2%
Contains more Vitamin CVitamin C +73.9%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +126.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B5 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Shallot DV% diff.
Vitamin B2 0.173mg 0.02mg 12%
Vitamin B6 0.218mg 0.345mg 10%
Iron 0.55mg 1.2mg 8%
Folate 15µg 34µg 5%
Vitamin C 4.6mg 8mg 4%
Manganese 0.21mg 0.292mg 4%
Choline 25.9mg 11.3mg 3%
Copper 0.07mg 0.088mg 2%
Potassium 283mg 334mg 2%
Calcium 47mg 37mg 1%
Magnesium 18mg 21mg 1%
Zinc 0.3mg 0.4mg 1%
Phosphorus 56mg 60mg 1%
Vitamin E 0.19mg 0.04mg 1%
Selenium 0.6µg 1.2µg 1%
Vitamin B3 0.392mg 0.2mg 1%
Calories 68kcal 72kcal 0%
Protein 2.73g 2.5g 0%
Fats 0.17g 0.1g 0%
Carbs 15.36g 16.8g 0%
Net carbs 12.26g 13.6g N/A
Sugar 2.9g 7.87g N/A
Fiber 3.1g 3.2g 0%
Sodium 16mg 12mg 0%
Vitamin B1 0.056mg 0.06mg 0%
Vitamin B5 0.276mg 0.29mg 0%
Vitamin K 0.3µg 0.8µg 0%
Saturated fat 0.041g 0.017g 0%
Monounsaturated fat 0.003g 0.014g 0%
Polyunsaturated fat 0.074g 0.039g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +70%
~equal in Protein ~2.5g
~equal in Carbs ~16.8g
~equal in Water ~79.8g
~equal in Other ~0.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Poly. FatPolyunsaturated fat +89.7%
Contains less Sat. FatSaturated fat -58.5%
Contains more Mono. FatMonounsaturated fat +366.7%

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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. 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.