Salsify vs. Summer squash — In-Depth Nutrition Comparison
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How are salsify and summer squash different?
- Salsify is higher in fiber; however, summer squash is richer in vitamin C.
- Daily need coverage for vitamin C for summer squash is 14% higher.
- Salsify contains 4 times more choline than summer squash. While salsify contains 25.9mg of choline, summer squash contains only 6.7mg.
Salsify, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw are the varieties used in this article.
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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 CalciumCalcium | +213.3% |
| Contains more IronIron | +57.1% |
| Contains more CopperCopper | +37.3% |
| Contains more PhosphorusPhosphorus | +47.4% |
| Contains more ManganeseManganese | +20% |
| Contains more SeleniumSelenium | +200% |
| Contains less SodiumSodium | -87.5% |
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 EVitamin E | +58.3% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B2Vitamin B2 | +21.8% |
| Contains more Vitamin B5Vitamin B5 | +78.1% |
| Contains more CholineCholine | +286.6% |
| Contains more Vitamin CVitamin C | +269.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +24.2% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more FolateFolate | +93.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.73 g
Fats:
0.17 g
Carbs:
15.36 g
Water:
81 g
Other:
0.74 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +125.6% |
| Contains more CarbsCarbs | +358.5% |
| Contains more OtherOther | +19.4% |
| Contains more WaterWater | +16.8% |
~equal in
Fats
~0.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.074 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +433.3% |
| Contains more Poly. FatPolyunsaturated fat | +20.3% |
~equal in
Saturated fat
~0.044g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 4.6mg | 17mg | 14% |
| Fiber | 3.1g | 1.1g | 8% |
| Folate | 15µg | 29µg | 4% |
| Carbs | 15.36g | 3.35g | 4% |
| Calories | 68kcal | 16kcal | 3% |
| Choline | 25.9mg | 6.7mg | 3% |
| Protein | 2.73g | 1.21g | 3% |
| Calcium | 47mg | 15mg | 3% |
| Phosphorus | 56mg | 38mg | 3% |
| Iron | 0.55mg | 0.35mg | 3% |
| Vitamin B2 | 0.173mg | 0.142mg | 2% |
| Vitamin B5 | 0.276mg | 0.155mg | 2% |
| Copper | 0.07mg | 0.051mg | 2% |
| Manganese | 0.21mg | 0.175mg | 2% |
| Vitamin K | 0.3µg | 3µg | 2% |
| Vitamin B3 | 0.392mg | 0.487mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Vitamin B1 | 0.056mg | 0.048mg | 1% |
| Fructose | 0.95g | 1% | |
| Sodium | 16mg | 2mg | 1% |
| Potassium | 283mg | 262mg | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Fats | 0.17g | 0.18g | 0% |
| Net carbs | 12.26g | 2.25g | N/A |
| Magnesium | 18mg | 17mg | 0% |
| Sugar | 2.9g | 2.2g | N/A |
| Zinc | 0.3mg | 0.29mg | 0% |
| Vitamin E | 0.19mg | 0.12mg | 0% |
| Vitamin B6 | 0.218mg | 0.218mg | 0% |
| Saturated fat | 0.041g | 0.044g | 0% |
| Monounsaturated fat | 0.003g | 0.016g | 0% |
| Polyunsaturated fat | 0.074g | 0.089g | 0% |
| Tryptophan | 0.011mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.042mg | 0% | |
| Leucine | 0.069mg | 0% | |
| Lysine | 0.065mg | 0% | |
| Methionine | 0.017mg | 0% | |
| Phenylalanine | 0.041mg | 0% | |
| Valine | 0.053mg | 0% | |
| Histidine | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
16%
12%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Salsify is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Salsify is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Salsify is relatively richer in minerals
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 ($)
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.