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  6. Salsify vs. Sweet onion

Salsify vs. Sweet onion — In-Depth Nutrition Comparison

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Important differences between Salsify and Sweet onion

  • Sweet onion has less Vitamin B2, Fiber, Vitamin B6, and Manganese.
  • Salsify's daily need coverage for Vitamin B2 is 12% more.
  • Salsify has 5 times more Choline than Sweet onion. Salsify has 25.9mg of Choline, while Sweet onion has 5.5mg.
  • Salsify is lower in Sugar.

The food varieties used in the comparison are Salsify, cooked, boiled, drained, without salt and Onions, sweet, raw.

Infographic

Salsify vs Sweet onion 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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +135%
Contains more PotassiumPotassium +137.8%
Contains more IronIron +111.5%
Contains more CopperCopper +25%
Contains more ZincZinc +130.8%
Contains more PhosphorusPhosphorus +107.4%
Contains more ManganeseManganese +176.3%
Contains more SeleniumSelenium +20%
Contains less SodiumSodium -50%

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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +36.6%
Contains more Vitamin B2Vitamin B2 +765%
Contains more Vitamin B3Vitamin B3 +194.7%
Contains more Vitamin B5Vitamin B5 +181.6%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more CholineCholine +370.9%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +53.3%
~equal in Vitamin C ~4.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0.3µg

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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +241.3%
Contains more FatsFats +112.5%
Contains more CarbsCarbs +103.4%
Contains more OtherOther +124.2%
Contains more WaterWater +12.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Sweet onion Opinion
Calories 68kcal 32kcal Salsify
Protein 2.73g 0.8g Salsify
Fats 0.17g 0.08g Salsify
Vitamin C 4.6mg 4.8mg Sweet onion
Net carbs 12.26g 6.65g Salsify
Carbs 15.36g 7.55g Salsify
Magnesium 18mg 9mg Salsify
Calcium 47mg 20mg Salsify
Potassium 283mg 119mg Salsify
Iron 0.55mg 0.26mg Salsify
Sugar 2.9g 5.02g Salsify
Fiber 3.1g 0.9g Salsify
Copper 0.07mg 0.056mg Salsify
Zinc 0.3mg 0.13mg Salsify
Phosphorus 56mg 27mg Salsify
Sodium 16mg 8mg Sweet onion
Vitamin A 0IU 1IU Sweet onion
Vitamin E 0.19mg 0.02mg Salsify
Manganese 0.21mg 0.076mg Salsify
Selenium 0.6µg 0.5µg Salsify
Vitamin B1 0.056mg 0.041mg Salsify
Vitamin B2 0.173mg 0.02mg Salsify
Vitamin B3 0.392mg 0.133mg Salsify
Vitamin B5 0.276mg 0.098mg Salsify
Vitamin B6 0.218mg 0.13mg Salsify
Vitamin K 0.3µg 0.3µg
Folate 15µg 23µg Sweet onion
Choline 25.9mg 5.5mg Salsify
Saturated Fat 0.041g Sweet onion
Monounsaturated Fat 0.003g Salsify
Polyunsaturated fat 0.074g Salsify
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Sweet onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
7%
Sweet onion
Minerals Daily Need Coverage Score
16%
Salsify
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.041g)
Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 2.12g)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.