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Salsify vs. Zucchini — In-Depth Nutrition Comparison

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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

Salsify vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Zucchini 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

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% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -51.2%
Contains more Mono. FatMonounsaturated fat +266.7%
Contains more Poly. FatPolyunsaturated fat +23%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.