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  6. Salsify vs. Summer squash

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 from 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.

Infographic

Salsify vs Summer squash 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
9
:
1
Summer squash
Summer squash
Contains more Calcium +213.3%
Contains more Iron +57.1%
Contains more Phosphorus +47.4%
Contains more Copper +37.3%
Contains more Manganese +20%
Contains more Selenium +200%
Contains less Sodium -87.5%
Equal in Magnesium - 17
Equal in Potassium - 262
Equal in Zinc - 0.29
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +213.3%
Contains more Iron +57.1%
Contains more Phosphorus +47.4%
Contains more Copper +37.3%
Contains more Manganese +20%
Contains more Selenium +200%
Contains less Sodium -87.5%
Equal in Magnesium - 17
Equal in Potassium - 262
Equal in Zinc - 0.29

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
4
:
5
Summer squash
Summer squash
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +21.8%
Contains more Vitamin B5 +78.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +269.6%
Contains more Vitamin B3 +24.2%
Contains more Folate +93.3%
Contains more Vitamin K +900%
Equal in Vitamin B6 - 0.218
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +21.8%
Contains more Vitamin B5 +78.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +269.6%
Contains more Vitamin B3 +24.2%
Contains more Folate +93.3%
Contains more Vitamin K +900%
Equal in Vitamin B6 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Summer squash
Summer squash
Contains more Protein +125.6%
Contains more Carbs +358.5%
Contains more Other +19.4%
Contains more Water +16.8%
Equal in Fats - 0.18
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +125.6%
Contains more Carbs +358.5%
Contains more Other +19.4%
Contains more Water +16.8%
Equal in Fats - 0.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Summer squash
Summer squash
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +20.3%
Equal in Saturated Fat - 0.044
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +20.3%
Equal in Saturated Fat - 0.044

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Summer squash Opinion
Net carbs 12.26g 2.25g Salsify
Protein 2.73g 1.21g Salsify
Fats 0.17g 0.18g Summer squash
Carbs 15.36g 3.35g Salsify
Calories 68kcal 16kcal Salsify
Fructose 0.95g Summer squash
Sugar 2.9g 2.2g Summer squash
Fiber 3.1g 1.1g Salsify
Calcium 47mg 15mg Salsify
Iron 0.55mg 0.35mg Salsify
Magnesium 18mg 17mg Salsify
Phosphorus 56mg 38mg Salsify
Potassium 283mg 262mg Salsify
Sodium 16mg 2mg Summer squash
Zinc 0.3mg 0.29mg Salsify
Copper 0.07mg 0.051mg Salsify
Manganese 0.21mg 0.175mg Salsify
Selenium 0.6µg 0.2µg Salsify
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.19mg 0.12mg Salsify
Vitamin C 4.6mg 17mg Summer squash
Vitamin B1 0.056mg 0.048mg Salsify
Vitamin B2 0.173mg 0.142mg Salsify
Vitamin B3 0.392mg 0.487mg Summer squash
Vitamin B5 0.276mg 0.155mg Salsify
Vitamin B6 0.218mg 0.218mg
Folate 15µg 29µg Summer squash
Vitamin K 0.3µg 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.041g 0.044g Salsify
Monounsaturated Fat 0.003g 0.016g Summer squash
Polyunsaturated fat 0.074g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Summer squash
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%
Summer squash
Minerals Daily Need Coverage Score
16%
Salsify
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Salsify
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.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.