Salsify vs. Zucchini — In-Depth Nutrition Comparison
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A recap on 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.
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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.
| 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% |
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.
| 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 CholineCholine | +172.6% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125.6% |
| Contains more CarbsCarbs | +393.9% |
| Contains more OtherOther | +29.8% |
| Contains more FatsFats | +88.2% |
| Contains more WaterWater | +17% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.2% |
| Contains more Mono. FatMonounsaturated fat | +266.7% |
| Contains more Poly. FatPolyunsaturated fat | +23% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Choline | 25.9mg | 9.5mg | 3% |
| Vitamin K | 0.3µg | 4.3µg | 3% |
| Protein | 2.73g | 1.21g | 3% |
| Phosphorus | 56mg | 38mg | 3% |
| Calories | 68kcal | 17kcal | 3% |
| Calcium | 47mg | 16mg | 3% |
| Folate | 15µg | 24µg | 2% |
| Copper | 0.07mg | 0.053mg | 2% |
| Fructose | 1.38g | 2% | |
| Iron | 0.55mg | 0.37mg | 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% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
16%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Salsify is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Salsify is lower in glycemic index (difference - 15)
Which food is cheaper?
Salsify is cheaper (difference - $0.4)
Which food is richer in minerals?
Salsify is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.