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  6. Salsify vs. Welsh onion

Salsify vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between Salsify and Welsh onion

  • Salsify has more Vitamin B6, and Vitamin B2, while Welsh onion has more Vitamin K, Vitamin C, and Iron.
  • Welsh onion's daily need coverage for Vitamin K is 161% higher.
  • Welsh onion contains 5 times less Choline than Salsify. Salsify contains 25.9mg of Choline, while Welsh onion contains 5.3mg.

The food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Onions, welsh, raw.

Infographic

Salsify vs Welsh 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.
Salsify
Salsify
5
:
3
Welsh onion
Welsh onion
Contains more Calcium +161.1%
Contains more Phosphorus +14.3%
Contains more Potassium +33.5%
Contains more Manganese +53.3%
Contains more Iron +121.8%
Contains more Magnesium +27.8%
Contains more Zinc +73.3%
Equal in Sodium - 17
Equal in Copper - 0.07
Equal in Selenium - 0.6
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +161.1%
Contains more Phosphorus +14.3%
Contains more Potassium +33.5%
Contains more Manganese +53.3%
Contains more Iron +121.8%
Contains more Magnesium +27.8%
Contains more Zinc +73.3%
Equal in Sodium - 17
Equal in Copper - 0.07
Equal in Selenium - 0.6

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.
Salsify
Salsify
4
:
6
Welsh onion
Welsh onion
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +92.2%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +202.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +168.4%
Contains more Vitamin C +487%
Contains more Vitamin K +64366.7%
Equal in Vitamin B3 - 0.4
Equal in Folate - 16
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +92.2%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +202.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +168.4%
Contains more Vitamin C +487%
Contains more Vitamin K +64366.7%
Equal in Vitamin B3 - 0.4
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Welsh onion
Welsh onion
Contains more Protein +43.7%
Contains more Carbs +136.3%
Contains more Fats +135.3%
Contains more Water +11.7%
Equal in Other - 0.7
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +43.7%
Contains more Carbs +136.3%
Contains more Fats +135.3%
Contains more Water +11.7%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -38.8%
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +110.8%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -38.8%
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +110.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsify Welsh onion
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
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsify Welsh onion Opinion
Net carbs 12.26g 4.1g Salsify
Protein 2.73g 1.9g Salsify
Fats 0.17g 0.4g Welsh onion
Carbs 15.36g 6.5g Salsify
Calories 68kcal 34kcal Salsify
Sugar 2.9g 2.18g Welsh onion
Fiber 3.1g 2.4g Salsify
Calcium 47mg 18mg Salsify
Iron 0.55mg 1.22mg Welsh onion
Magnesium 18mg 23mg Welsh onion
Phosphorus 56mg 49mg Salsify
Potassium 283mg 212mg Salsify
Sodium 16mg 17mg Salsify
Zinc 0.3mg 0.52mg Welsh onion
Copper 0.07mg 0.07mg
Manganese 0.21mg 0.137mg Salsify
Selenium 0.6µg 0.6µg
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.19mg 0.51mg Welsh onion
Vitamin C 4.6mg 27mg Welsh onion
Vitamin B1 0.056mg 0.05mg Salsify
Vitamin B2 0.173mg 0.09mg Salsify
Vitamin B3 0.392mg 0.4mg Welsh onion
Vitamin B5 0.276mg 0.169mg Salsify
Vitamin B6 0.218mg 0.072mg Salsify
Folate 15µg 16µg Welsh onion
Vitamin K 0.3µg 193.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.041g 0.067g Salsify
Monounsaturated Fat 0.003g 0.056g Welsh onion
Polyunsaturated fat 0.074g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Welsh onion
Minerals Daily Need Coverage Score
16%
Salsify
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 39)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.