Sweet potato vs. Salsify — In-Depth Nutrition Comparison
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What are the main differences between sweet potatoes and salsify?
- Sweet potatoes are richer in vitamin A, vitamin C, manganese, vitamin B5, copper, vitamin B3, potassium, and vitamin B6, while salsify is higher in vitamin B2.
- Sweet potatoes' daily need coverage for vitamin A is 384% higher.
- Salsify has 4 times less vitamin C than sweet potatoes. Sweet potatoes have 19.6mg of vitamin C, while salsify has 4.6mg.
We used Sweet potato, cooked, baked in skin, flesh, without salt and Salsify, cooked, boiled, drained, without salt types in this comparison.
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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +67.8% |
| Contains more IronIron | +25.5% |
| Contains more CopperCopper | +130% |
| Contains more ManganeseManganese | +136.7% |
| Contains more CalciumCalcium | +23.7% |
| Contains less SodiumSodium | -55.6% |
| Contains more SeleniumSelenium | +200% |
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 CVitamin C | +326.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +273.7% |
| Contains more Vitamin B1Vitamin B1 | +91.1% |
| Contains more Vitamin B3Vitamin B3 | +279.3% |
| Contains more Vitamin B5Vitamin B5 | +220.3% |
| Contains more Vitamin B6Vitamin B6 | +31.2% |
| Contains more Vitamin KVitamin K | +666.7% |
| Contains more Vitamin B2Vitamin B2 | +63.2% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +97.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 0µg | 107% |
| Vitamin C | 19.6mg | 4.6mg | 17% |
| Vitamin B5 | 0.884mg | 0.276mg | 12% |
| Manganese | 0.497mg | 0.21mg | 12% |
| Copper | 0.161mg | 0.07mg | 10% |
| Vitamin B3 | 1.487mg | 0.392mg | 7% |
| Potassium | 475mg | 283mg | 6% |
| Vitamin B2 | 0.106mg | 0.173mg | 5% |
| Vitamin B6 | 0.286mg | 0.218mg | 5% |
| Vitamin B1 | 0.107mg | 0.056mg | 4% |
| Starch | 7.05g | 3% | |
| Vitamin E | 0.71mg | 0.19mg | 3% |
| Vitamin K | 2.3µg | 0.3µg | 2% |
| Magnesium | 27mg | 18mg | 2% |
| Carbs | 20.71g | 15.36g | 2% |
| Folate | 6µg | 15µg | 2% |
| Choline | 13.1mg | 25.9mg | 2% |
| Iron | 0.69mg | 0.55mg | 2% |
| Protein | 2.01g | 2.73g | 1% |
| Calories | 90kcal | 68kcal | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Calcium | 38mg | 47mg | 1% |
| Sodium | 36mg | 16mg | 1% |
| Fructose | 0.5g | 1% | |
| Fiber | 3.3g | 3.1g | 1% |
| Fats | 0.15g | 0.17g | 0% |
| Net carbs | 17.41g | 12.26g | N/A |
| Sugar | 6.48g | 2.9g | N/A |
| Zinc | 0.32mg | 0.3mg | 0% |
| Phosphorus | 54mg | 56mg | 0% |
| Saturated fat | 0.052g | 0.041g | 0% |
| Monounsaturated fat | 0.002g | 0.003g | 0% |
| Polyunsaturated fat | 0.092g | 0.074g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.107mg | 0% | |
| Isoleucine | 0.07mg | 0% | |
| Leucine | 0.118mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.037mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
2.73 g
Fats:
0.17 g
Carbs:
15.36 g
Water:
81 g
Other:
0.74 g
| Contains more CarbsCarbs | +34.8% |
| Contains more OtherOther | +82.4% |
| Contains more ProteinProtein | +35.8% |
| Contains more FatsFats | +13.3% |
~equal in
Water
~81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Poly. FatPolyunsaturated fat | +24.3% |
| Contains less Sat. FatSaturated fat | -21.2% |
| Contains more Mono. FatMonounsaturated fat | +50% |
