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Salsify vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between salsify and vegetable

  • Salsify has more vitamin B6; however, vegetable has more vitamin A, vitamin K, manganese, and fiber.
  • Vegetable's daily need coverage for vitamin A is 86% more.
  • Salsify has 3 times more vitamin B6 than vegetable. Salsify has 0.218mg of vitamin B6, while vegetable has 0.074mg.

The food varieties used in the comparison are Salsify, cooked, boiled, drained, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Salsify vs Vegetable 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +88%
Contains more PotassiumPotassium +67.5%
Contains less SodiumSodium -54.3%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +49.1%
Contains more CopperCopper +18.6%
Contains more ZincZinc +63.3%
Contains more ManganeseManganese +80.5%
~equal in Phosphorus ~51mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +43.8%
Contains more Vitamin B2Vitamin B2 +44.2%
Contains more Vitamin B5Vitamin B5 +82.8%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B3Vitamin B3 +117.1%
Contains more Vitamin KVitamin K +7733.3%
Contains more FolateFolate +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~24.1mg

All nutrients comparison - raw data values

Nutrient Salsify Vegetable DV% diff.
Vitamin A 0µg 214µg 24%
Vitamin K 0.3µg 23.5µg 19%
Vitamin B6 0.218mg 0.074mg 11%
Manganese 0.21mg 0.379mg 7%
Fiber 3.1g 4.4g 5%
Vitamin B2 0.173mg 0.12mg 4%
Potassium 283mg 169mg 3%
Iron 0.55mg 0.82mg 3%
Vitamin B3 0.392mg 0.851mg 3%
Vitamin B5 0.276mg 0.151mg 3%
Calcium 47mg 25mg 2%
Zinc 0.3mg 0.49mg 2%
Vitamin C 4.6mg 3.2mg 2%
Magnesium 18mg 22mg 1%
Carbs 15.36g 13.09g 1%
Copper 0.07mg 0.083mg 1%
Phosphorus 56mg 51mg 1%
Sodium 16mg 35mg 1%
Vitamin E 0.19mg 0.38mg 1%
Folate 15µg 19µg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B1 0.056mg 0.071mg 1%
Calories 68kcal 65kcal 0%
Protein 2.73g 2.86g 0%
Fats 0.17g 0.15g 0%
Net carbs 12.26g 8.69g N/A
Sugar 2.9g 3.12g N/A
Choline 25.9mg 24.1mg 0%
Saturated fat 0.041g 0.031g 0%
Monounsaturated fat 0.003g 0.01g 0%
Polyunsaturated fat 0.074g 0.072g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +13.3%
Contains more CarbsCarbs +17.3%
~equal in Protein ~2.86g
~equal in Water ~83.23g
~equal in Other ~0.67g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -24.4%
Contains more Mono. FatMonounsaturated fat +233.3%
~equal in Polyunsaturated fat ~0.072g

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.