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  6. Sweet onion vs. Salsify

Sweet onion vs. Salsify — In-Depth Nutrition Comparison

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Important differences between Sweet onion and Salsify

  • Sweet onion has less Vitamin B2, Fiber, Vitamin B6, and Manganese.
  • Salsify's daily need coverage for Vitamin B2 is 12% more.
  • Sweet onion has 2 times more Sugar than Salsify. Sweet onion has 5.02g of Sugar, while Salsify has 2.9g.

The food varieties used in the comparison are Onions, sweet, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Sweet onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
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%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +135%
Contains more PotassiumPotassium +137.8%
Contains more IronIron +111.5%
Contains more CopperCopper +25%
Contains more ZincZinc +130.8%
Contains more PhosphorusPhosphorus +107.4%
Contains more ManganeseManganese +176.3%
Contains more SeleniumSelenium +20%

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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
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%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +53.3%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +36.6%
Contains more Vitamin B2Vitamin B2 +765%
Contains more Vitamin B3Vitamin B3 +194.7%
Contains more Vitamin B5Vitamin B5 +181.6%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more CholineCholine +370.9%
~equal in Vitamin C ~4.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more WaterWater +12.6%
Contains more ProteinProtein +241.3%
Contains more FatsFats +112.5%
Contains more CarbsCarbs +103.4%
Contains more OtherOther +124.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet onion Salsify Opinion
Calories 32kcal 68kcal Salsify
Protein 0.8g 2.73g Salsify
Fats 0.08g 0.17g Salsify
Vitamin C 4.8mg 4.6mg Sweet onion
Net carbs 6.65g 12.26g Salsify
Carbs 7.55g 15.36g Salsify
Magnesium 9mg 18mg Salsify
Calcium 20mg 47mg Salsify
Potassium 119mg 283mg Salsify
Iron 0.26mg 0.55mg Salsify
Sugar 5.02g 2.9g Salsify
Fiber 0.9g 3.1g Salsify
Copper 0.056mg 0.07mg Salsify
Zinc 0.13mg 0.3mg Salsify
Phosphorus 27mg 56mg Salsify
Sodium 8mg 16mg Sweet onion
Vitamin A 1IU 0IU Sweet onion
Vitamin E 0.02mg 0.19mg Salsify
Manganese 0.076mg 0.21mg Salsify
Selenium 0.5µg 0.6µg Salsify
Vitamin B1 0.041mg 0.056mg Salsify
Vitamin B2 0.02mg 0.173mg Salsify
Vitamin B3 0.133mg 0.392mg Salsify
Vitamin B5 0.098mg 0.276mg Salsify
Vitamin B6 0.13mg 0.218mg Salsify
Vitamin K 0.3µg 0.3µg
Folate 23µg 15µg Sweet onion
Choline 5.5mg 25.9mg Salsify
Saturated Fat 0.041g Sweet onion
Monounsaturated Fat 0.003g Salsify
Polyunsaturated fat 0.074g Salsify
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Salsify
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Sweet onion
13%
Salsify
Minerals Daily Need Coverage Score
8%
Sweet onion
16%
Salsify

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.041g)
Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 2.12g)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
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 ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.