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  6. Spinach vs. Salsify

Spinach vs. Salsify — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Salsify?

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin E , Copper, Calcium, and Vitamin C than Salsify.
  • Spinach's daily need coverage for Vitamin K is 411% higher.

We used Spinach, cooked, boiled, drained, without salt and Salsify, cooked, boiled, drained, without salt types in this comparison.

Infographic

Spinach 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.
Spinach
Spinach
8
:
1
Salsify
Salsify
Contains more Calcium +189.4%
Contains more Iron +549.1%
Contains more Magnesium +383.3%
Contains more Potassium +64.7%
Contains more Zinc +153.3%
Contains more Copper +148.6%
Contains more Manganese +345.2%
Contains more Selenium +150%
Contains less Sodium -77.1%
Equal in Phosphorus - 56
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Calcium +189.4%
Contains more Iron +549.1%
Contains more Magnesium +383.3%
Contains more Potassium +64.7%
Contains more Zinc +153.3%
Contains more Copper +148.6%
Contains more Manganese +345.2%
Contains more Selenium +150%
Contains less Sodium -77.1%
Equal in Phosphorus - 56

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.
Spinach
Spinach
9
:
1
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +994.7%
Contains more Vitamin C +113%
Contains more Vitamin B1 +69.6%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +11%
Contains more Folate +873.3%
Contains more Vitamin K +164433.3%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B6 - 0.218
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +994.7%
Contains more Vitamin C +113%
Contains more Vitamin B1 +69.6%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +11%
Contains more Folate +873.3%
Contains more Vitamin K +164433.3%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B6 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Salsify
Salsify
Contains more Fats +52.9%
Contains more Water +12.6%
Contains more Other +144.6%
Contains more Carbs +309.6%
Equal in Protein - 2.73
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +52.9%
Contains more Water +12.6%
Contains more Other +144.6%
Contains more Carbs +309.6%
Equal in Protein - 2.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +47.3%
Equal in Saturated Fat - 0.041
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +47.3%
Equal in Saturated Fat - 0.041

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Salsify Opinion
Net carbs 1.35g 12.26g Salsify
Protein 2.97g 2.73g Spinach
Fats 0.26g 0.17g Spinach
Carbs 3.75g 15.36g Salsify
Calories 23kcal 68kcal Salsify
Sugar 0.43g 2.9g Spinach
Fiber 2.4g 3.1g Salsify
Calcium 136mg 47mg Spinach
Iron 3.57mg 0.55mg Spinach
Magnesium 87mg 18mg Spinach
Phosphorus 56mg 56mg
Potassium 466mg 283mg Spinach
Sodium 70mg 16mg Salsify
Zinc 0.76mg 0.3mg Spinach
Copper 0.174mg 0.07mg Spinach
Manganese 0.935mg 0.21mg Spinach
Selenium 1.5µg 0.6µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.19mg Spinach
Vitamin C 9.8mg 4.6mg Spinach
Vitamin B1 0.095mg 0.056mg Spinach
Vitamin B2 0.236mg 0.173mg Spinach
Vitamin B3 0.49mg 0.392mg Spinach
Vitamin B5 0.145mg 0.276mg Salsify
Vitamin B6 0.242mg 0.218mg Spinach
Folate 146µg 15µg Spinach
Vitamin K 493.6µg 0.3µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.041g Salsify
Monounsaturated Fat 0.006g 0.003g Spinach
Polyunsaturated fat 0.109g 0.074g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Salsify
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
183%
Spinach
13%
Salsify
Minerals Daily Need Coverage Score
52%
Spinach
16%
Salsify

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.47g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.