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Salsify vs. Taro — In-Depth Nutrition Comparison

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What are the main differences between salsify and taro?

  • Salsify is richer in vitamin B2, while taro is higher in vitamin E, copper, potassium, and manganese.
  • Taro's daily need coverage for vitamin E is 15% higher.
  • Taro has 7 times less sugar than salsify. Salsify has 2.9g of sugar, while taro has 0.4g.

We used Salsify, cooked, boiled, drained, without salt and Taro, raw types in this comparison.

Infographic

Salsify vs Taro infographic
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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.
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%
Taro
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more ZincZinc +30.4%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +108.8%
Contains more CopperCopper +145.7%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -31.3%
Contains more ManganeseManganese +82.4%
Contains more SeleniumSelenium +16.7%
~equal in Calcium ~43mg
~equal in Iron ~0.55mg

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%
Taro
7
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% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin B2Vitamin B2 +592%
Contains more CholineCholine +49.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1152.6%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B3Vitamin B3 +53.1%
Contains more Vitamin B6Vitamin B6 +29.8%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +46.7%
~equal in Vitamin C ~4.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.303mg
~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
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +82%
Contains more WaterWater +14.7%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +72.3%
Contains more OtherOther +62.2%

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
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +433.3%
Contains more Poly. FatPolyunsaturated fat +12.2%
~equal in Saturated fat ~0.041g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Taro DV% diff.
Vitamin E 0.19mg 2.38mg 15%
Copper 0.07mg 0.172mg 11%
Vitamin B2 0.173mg 0.025mg 11%
Potassium 283mg 591mg 9%
Manganese 0.21mg 0.383mg 8%
Vitamin B6 0.218mg 0.283mg 5%
Phosphorus 56mg 84mg 4%
Carbs 15.36g 26.46g 4%
Magnesium 18mg 33mg 4%
Fiber 3.1g 4.1g 4%
Vitamin B1 0.056mg 0.095mg 3%
Choline 25.9mg 17.3mg 2%
Folate 15µg 22µg 2%
Protein 2.73g 1.5g 2%
Calories 68kcal 112kcal 2%
Vitamin K 0.3µg 1µg 1%
Zinc 0.3mg 0.23mg 1%
Vitamin B3 0.392mg 0.6mg 1%
Vitamin B5 0.276mg 0.303mg 1%
Fats 0.17g 0.2g 0%
Vitamin C 4.6mg 4.5mg 0%
Net carbs 12.26g 22.36g N/A
Calcium 47mg 43mg 0%
Iron 0.55mg 0.55mg 0%
Sugar 2.9g 0.4g N/A
Sodium 16mg 11mg 0%
Vitamin A 0µg 4µg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.041g 0.041g 0%
Monounsaturated fat 0.003g 0.016g 0%
Polyunsaturated fat 0.074g 0.083g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Taro
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
17%
Taro
Minerals Daily Need Coverage Score
16%
Salsify
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food is richer in vitamins?
Taro
Taro is relatively richer in vitamins
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.041 g)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.