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  6. Salsify vs. Winter squash

Salsify vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between Salsify and Winter squash

  • Salsify has more Vitamin B2, and Phosphorus, however, Winter squash has more Vitamin A RAE, and Vitamin C.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.
  • Salsify has 3 times more Phosphorus than Winter squash. Salsify has 56mg of Phosphorus, while Winter squash has 19mg.

The food varieties used in the comparison are Salsify, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Salsify vs Winter squash 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
8
:
2
Winter squash
Winter squash
Contains more Calcium +113.6%
Contains more Iron +25%
Contains more Magnesium +38.5%
Contains more Phosphorus +194.7%
Contains more Potassium +17.4%
Contains more Zinc +36.4%
Contains more Manganese +12.3%
Contains more Selenium +50%
Contains less Sodium -93.8%
Contains more Copper +17.1%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +113.6%
Contains more Iron +25%
Contains more Magnesium +38.5%
Contains more Phosphorus +194.7%
Contains more Potassium +17.4%
Contains more Zinc +36.4%
Contains more Manganese +12.3%
Contains more Selenium +50%
Contains less Sodium -93.8%
Contains more Copper +17.1%

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
5
:
5
Winter squash
Winter squash
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +35.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +108.7%
Contains more Vitamin B3 +26.3%
Contains more Folate +33.3%
Contains more Vitamin K +1366.7%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +35.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +108.7%
Contains more Vitamin B3 +26.3%
Contains more Folate +33.3%
Contains more Vitamin K +1366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Winter squash
Winter squash
Contains more Protein +206.7%
Contains more Carbs +73.6%
Contains more Fats +105.9%
Contains more Water +10.1%
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +206.7%
Contains more Carbs +73.6%
Contains more Fats +105.9%
Contains more Water +10.1%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +98.6%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Winter squash Opinion
Net carbs 12.26g 6.05g Salsify
Protein 2.73g 0.89g Salsify
Fats 0.17g 0.35g Winter squash
Carbs 15.36g 8.85g Salsify
Calories 68kcal 37kcal Salsify
Sugar 2.9g 3.3g Salsify
Fiber 3.1g 2.8g Salsify
Calcium 47mg 22mg Salsify
Iron 0.55mg 0.44mg Salsify
Magnesium 18mg 13mg Salsify
Phosphorus 56mg 19mg Salsify
Potassium 283mg 241mg Salsify
Sodium 16mg 1mg Winter squash
Zinc 0.3mg 0.22mg Salsify
Copper 0.07mg 0.082mg Winter squash
Manganese 0.21mg 0.187mg Salsify
Selenium 0.6µg 0.4µg Salsify
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.19mg 0.12mg Salsify
Vitamin C 4.6mg 9.6mg Winter squash
Vitamin B1 0.056mg 0.016mg Salsify
Vitamin B2 0.173mg 0.067mg Salsify
Vitamin B3 0.392mg 0.495mg Winter squash
Vitamin B5 0.276mg 0.234mg Salsify
Vitamin B6 0.218mg 0.161mg Salsify
Folate 15µg 20µg Winter squash
Vitamin K 0.3µg 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.041g 0.072g Salsify
Monounsaturated Fat 0.003g 0.026g Winter squash
Polyunsaturated fat 0.074g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
16%
Salsify
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.