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  6. Salsify vs. Tomato

Salsify vs. Tomato — In-Depth Nutrition Comparison

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What are the differences between salsify and tomatoes?

  • Salsify is higher in vitamin B2, vitamin B6, and fiber; however, tomatoes are richer in vitamin A, vitamin C, and vitamin K.
  • Tomatoes' daily need coverage for vitamin A is 17% more.
  • Tomatoes contain 9 times less vitamin B2 than salsify. Salsify contains 0.173mg of vitamin B2, while tomatoes contain 0.019mg.

We used Salsify, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average types in this article.

Infographic

Salsify vs Tomato 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%
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +370%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +103.7%
Contains more CopperCopper +18.6%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +84.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -68.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Tomato
Tomato
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B2Vitamin B2 +810.5%
Contains more Vitamin B5Vitamin B5 +210.1%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin CVitamin C +197.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +184.2%
Contains more Vitamin B3Vitamin B3 +51.5%
Contains more Vitamin KVitamin K +2533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Salsify Tomato DV% diff.
Vitamin B2 0.173mg 0.019mg 12%
Vitamin B6 0.218mg 0.08mg 11%
Vitamin C 4.6mg 13.7mg 10%
Fiber 3.1g 1.2g 8%
Vitamin K 0.3µg 7.9µg 6%
Phosphorus 56mg 24mg 5%
Vitamin A 0µg 42µg 5%
Protein 2.73g 0.88g 4%
Carbs 15.36g 3.89g 4%
Calcium 47mg 10mg 4%
Iron 0.55mg 0.27mg 4%
Manganese 0.21mg 0.114mg 4%
Vitamin B5 0.276mg 0.089mg 4%
Calories 68kcal 18kcal 3%
Choline 25.9mg 6.7mg 3%
Magnesium 18mg 11mg 2%
Vitamin E 0.19mg 0.54mg 2%
Vitamin B1 0.056mg 0.037mg 2%
Fructose 1.37g 2%
Potassium 283mg 237mg 1%
Copper 0.07mg 0.059mg 1%
Zinc 0.3mg 0.17mg 1%
Selenium 0.6µg 0µg 1%
Vitamin B3 0.392mg 0.594mg 1%
Protein per 100 calories 4g 4.9g N/A
Calories per 10 g protein 249kcal 205kcal N/A
Weight per 100 calories 147g 556g N/A
Fats 0.17g 0.2g 0%
Net carbs 12.26g 2.69g N/A
Sugar 2.9g 2.63g N/A
Sodium 16mg 5mg 0%
Folate 15µg 15µg 0%
Saturated fat 0.041g 0.028g 0%
Monounsaturated fat 0.003g 0.031g 0%
Polyunsaturated fat 0.074g 0.083g 0%
Tryptophan 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 0%

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
Tomato
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +210.2%
Contains more CarbsCarbs +294.9%
Contains more OtherOther +45.1%
Contains more FatsFats +17.6%
Contains more WaterWater +16.7%

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
Tomato
Tomato
3
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -31.7%
Contains more Mono. FatMonounsaturated fat +933.3%
Contains more Poly. FatPolyunsaturated fat +12.2%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.