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  6. Seaweed vs. Salsify

Seaweed vs. Salsify — In-Depth Nutrition Comparison

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Summary of differences between Seaweed and Salsify

  • Seaweed has more Vitamin K, Folate, Iron, Magnesium, Calcium, Zinc, and Vitamin B5, however, Salsify is higher in Vitamin B6, and Fiber.
  • Seaweed covers your daily need of Vitamin K 55% more than Salsify.
  • Seaweed has 15 times more Sodium than Salsify. While Seaweed has 233mg of Sodium, Salsify has only 16mg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Seaweed vs Salsify 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.
Seaweed
Seaweed
6
:
4
Salsify
Salsify
Contains more Calcium +257.4%
Contains more Iron +418.2%
Contains more Magnesium +572.2%
Contains more Zinc +310%
Contains more Copper +85.7%
Contains more Selenium +16.7%
Contains more Phosphorus +33.3%
Contains more Potassium +218%
Contains less Sodium -93.1%
Equal in Manganese - 0.21
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Calcium +257.4%
Contains more Iron +418.2%
Contains more Magnesium +572.2%
Contains more Zinc +310%
Contains more Copper +85.7%
Contains more Selenium +16.7%
Contains more Phosphorus +33.3%
Contains more Potassium +218%
Contains less Sodium -93.1%
Equal in Manganese - 0.21

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.
Seaweed
Seaweed
6
:
4
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +357.9%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +132.6%
Contains more Folate +1100%
Contains more Vitamin K +21900%
Contains more Vitamin C +53.3%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B6 +10800%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +357.9%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +132.6%
Contains more Folate +1100%
Contains more Vitamin K +21900%
Contains more Vitamin C +53.3%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B6 +10800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Salsify
Salsify
Contains more Fats +229.4%
Contains more Other +793.2%
Contains more Protein +62.5%
Contains more Carbs +60.5%
Equal in Water - 81
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +229.4%
Contains more Other +793.2%
Contains more Protein +62.5%
Contains more Carbs +60.5%
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Salsify
Salsify
Contains more Monounsaturated Fat +3166.7%
Contains less Saturated Fat -83.4%
Contains more Polyunsaturated fat +57.4%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +3166.7%
Contains less Saturated Fat -83.4%
Contains more Polyunsaturated fat +57.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Salsify Opinion
Net carbs 8.27g 12.26g Salsify
Protein 1.68g 2.73g Salsify
Fats 0.56g 0.17g Seaweed
Carbs 9.57g 15.36g Salsify
Calories 43kcal 68kcal Salsify
Sugar 0.6g 2.9g Seaweed
Fiber 1.3g 3.1g Salsify
Calcium 168mg 47mg Seaweed
Iron 2.85mg 0.55mg Seaweed
Magnesium 121mg 18mg Seaweed
Phosphorus 42mg 56mg Salsify
Potassium 89mg 283mg Salsify
Sodium 233mg 16mg Salsify
Zinc 1.23mg 0.3mg Seaweed
Copper 0.13mg 0.07mg Seaweed
Manganese 0.2mg 0.21mg Salsify
Selenium 0.7µg 0.6µg Seaweed
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.19mg Seaweed
Vitamin C 3mg 4.6mg Salsify
Vitamin B1 0.05mg 0.056mg Salsify
Vitamin B2 0.15mg 0.173mg Salsify
Vitamin B3 0.47mg 0.392mg Seaweed
Vitamin B5 0.642mg 0.276mg Seaweed
Vitamin B6 0.002mg 0.218mg Salsify
Folate 180µg 15µg Seaweed
Vitamin K 66µg 0.3µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.247g 0.041g Salsify
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.003g Seaweed
Polyunsaturated fat 0.047g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Salsify
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
36%
Seaweed
13%
Salsify
Minerals Daily Need Coverage Score
41%
Seaweed
16%
Salsify

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 217mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.206g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.