Salsify vs. Zucchini — In-Depth Nutrition Comparison

Compare

A recap on the differences between salsify and zucchini

Salsify is higher in fiber and vitamin B2, yet zucchini is higher in vitamin C.
Zucchini covers your daily vitamin C needs 15% more than salsify.
Salsify contains 3 times more fiber than zucchini. While salsify contains 3.1g of fiber, zucchini contains only 1g.

Food varieties used in this article are Salsify, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

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

Zucchini

Contains more CalciumCalcium	+193.8%
Contains more IronIron	+48.6%
Contains more CopperCopper	+32.1%
Contains more PhosphorusPhosphorus	+47.4%
Contains more ManganeseManganese	+18.6%
Contains more SeleniumSelenium	+200%

Contains less SodiumSodium

-50%

~equal in Magnesium ~18mg

~equal in Potassium ~261mg

~equal in Zinc ~0.32mg

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

Zucchini

Contains more Vitamin EVitamin E	+58.3%
Contains more Vitamin B1Vitamin B1	+24.4%
Contains more Vitamin B2Vitamin B2	+84%
Contains more Vitamin B5Vitamin B5	+35.3%
Contains more Vitamin B6Vitamin B6	+33.7%

Contains more Vitamin CVitamin C	+289.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+15.1%
Contains more Vitamin KVitamin K	+1333.3%
Contains more FolateFolate	+60%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	4.6mg	17.9mg	15%
Fiber	3.1g	1g	8%
Vitamin B2	0.173mg	0.094mg	6%
Carbs	15.36g	3.11g	4%
Vitamin B6	0.218mg	0.163mg	4%
Calories	68kcal	17kcal	3%
Protein	2.73g	1.21g	3%
Calcium	47mg	16mg	3%
Phosphorus	56mg	38mg	3%
Vitamin K	0.3µg	4.3µg	3%
Choline	25.9mg	9.5mg	3%
Iron	0.55mg	0.37mg	2%
Copper	0.07mg	0.053mg	2%
Folate	15µg	24µg	2%
Fructose		1.38g	2%
Potassium	283mg	261mg	1%
Vitamin A	0µg	10µg	1%
Manganese	0.21mg	0.177mg	1%
Selenium	0.6µg	0.2µg	1%
Vitamin B1	0.056mg	0.045mg	1%
Vitamin B5	0.276mg	0.204mg	1%
Protein per 100 calories	4g	7.1g	N/A
Calories per 10 g protein	249kcal	140kcal	N/A
Weight per 100 calories	147g	588g	N/A
Fats	0.17g	0.32g	0%
Net carbs	12.26g	2.11g	N/A
Magnesium	18mg	18mg	0%
Sugar	2.9g	2.5g	N/A
Zinc	0.3mg	0.32mg	0%
Sodium	16mg	8mg	0%
Vitamin E	0.19mg	0.12mg	0%
Vitamin B3	0.392mg	0.451mg	0%
Saturated fat	0.041g	0.084g	0%
Monounsaturated fat	0.003g	0.011g	0%
Polyunsaturated fat	0.074g	0.091g	0%
Tryptophan		0.01mg	0%
Threonine		0.029mg	0%
Isoleucine		0.044mg	0%
Leucine		0.071mg	0%
Lysine		0.067mg	0%
Methionine		0.018mg	0%
Phenylalanine		0.043mg	0%
Valine		0.054mg	0%
Histidine		0.026mg	0%
Omega-3 - ALA		0.061g	N/A
Omega-6 - Linoleic acid		0.03g	N/A