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Salsify vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between salsify and sweet potatoes?

  • Salsify is richer in vitamin B2, while sweet potatoes are higher in vitamin A, vitamin C, manganese, vitamin B5, copper, vitamin B3, potassium, and vitamin B6.
  • Sweet potatoes' daily need coverage for vitamin A is 107% higher.
  • Sweet potatoes have 2 times less vitamin B2 than salsify. Salsify has 0.173mg of vitamin B2, while sweet potatoes have 0.106mg.

We used Salsify, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.

Infographic

Salsify vs Sweet potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more CalciumCalcium +23.7%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +67.8%
Contains more IronIron +25.5%
Contains more CopperCopper +130%
Contains more ManganeseManganese +136.7%
~equal in Zinc ~0.32mg
~equal in Phosphorus ~54mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin B2Vitamin B2 +63.2%
Contains more FolateFolate +150%
Contains more CholineCholine +97.7%
Contains more Vitamin CVitamin C +326.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +273.7%
Contains more Vitamin B1Vitamin B1 +91.1%
Contains more Vitamin B3Vitamin B3 +279.3%
Contains more Vitamin B5Vitamin B5 +220.3%
Contains more Vitamin B6Vitamin B6 +31.2%
Contains more Vitamin KVitamin K +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +35.8%
Contains more FatsFats +13.3%
Contains more CarbsCarbs +34.8%
Contains more OtherOther +82.4%
~equal in Water ~75.78g

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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -21.2%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +24.3%

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 potato
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Salsify Sweet potato DV% diff.
Vitamin A 0µg 961µg 107%
Vitamin C 4.6mg 19.6mg 17%
Vitamin B5 0.276mg 0.884mg 12%
Manganese 0.21mg 0.497mg 12%
Copper 0.07mg 0.161mg 10%
Vitamin B3 0.392mg 1.487mg 7%
Potassium 283mg 475mg 6%
Vitamin B2 0.173mg 0.106mg 5%
Vitamin B6 0.218mg 0.286mg 5%
Vitamin B1 0.056mg 0.107mg 4%
Starch 7.05g 3%
Vitamin E 0.19mg 0.71mg 3%
Vitamin K 0.3µg 2.3µg 2%
Magnesium 18mg 27mg 2%
Carbs 15.36g 20.71g 2%
Folate 15µg 6µg 2%
Choline 25.9mg 13.1mg 2%
Iron 0.55mg 0.69mg 2%
Protein 2.73g 2.01g 1%
Calories 68kcal 90kcal 1%
Selenium 0.6µg 0.2µg 1%
Calcium 47mg 38mg 1%
Sodium 16mg 36mg 1%
Fructose 0.5g 1%
Fiber 3.1g 3.3g 1%
Fats 0.17g 0.15g 0%
Net carbs 12.26g 17.41g N/A
Sugar 2.9g 6.48g N/A
Zinc 0.3mg 0.32mg 0%
Phosphorus 56mg 54mg 0%
Saturated fat 0.041g 0.052g 0%
Monounsaturated fat 0.003g 0.002g 0%
Polyunsaturated fat 0.074g 0.092g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sweet potato
Minerals Daily Need Coverage Score
16%
Salsify
25%
Sweet potato

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Salsify
Salsify is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 70)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.2)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.