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  6. Tomato vs. Salsify

Tomato vs. Salsify — In-Depth Nutrition Comparison

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What are the differences between tomatoes and salsify?

  • Tomatoes are higher in vitamin A, vitamin C, and vitamin K; however, salsify is richer in vitamin B2, vitamin B6, and fiber.
  • Tomatoes' daily need coverage for vitamin A is 17% more.
  • Salsify contains 26 times less vitamin K than tomatoes. Tomatoes contain 7.9µg of vitamin K, while salsify contains 0.3µg.

We used Tomatoes, red, ripe, raw, year round average and Salsify, cooked, boiled, drained, without salt types in this article.

Infographic

Tomato 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.
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 -68.8%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +370%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +103.7%
Contains more CopperCopper +18.6%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +84.2%
Contains more SeleniumSelenium +∞%

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.
Tomato
Tomato
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin CVitamin C +197.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +184.2%
Contains more Vitamin B3Vitamin B3 +51.5%
Contains more Vitamin KVitamin K +2533.3%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B2Vitamin B2 +810.5%
Contains more Vitamin B5Vitamin B5 +210.1%
Contains more Vitamin B6Vitamin B6 +172.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Tomato Salsify DV% diff.
Vitamin B2 0.019mg 0.173mg 12%
Vitamin B6 0.08mg 0.218mg 11%
Vitamin C 13.7mg 4.6mg 10%
Fiber 1.2g 3.1g 8%
Vitamin K 7.9µg 0.3µg 6%
Phosphorus 24mg 56mg 5%
Vitamin A 42µg 0µg 5%
Protein 0.88g 2.73g 4%
Carbs 3.89g 15.36g 4%
Calcium 10mg 47mg 4%
Iron 0.27mg 0.55mg 4%
Manganese 0.114mg 0.21mg 4%
Vitamin B5 0.089mg 0.276mg 4%
Calories 18kcal 68kcal 3%
Choline 6.7mg 25.9mg 3%
Magnesium 11mg 18mg 2%
Vitamin E 0.54mg 0.19mg 2%
Vitamin B1 0.037mg 0.056mg 2%
Fructose 1.37g 2%
Potassium 237mg 283mg 1%
Copper 0.059mg 0.07mg 1%
Zinc 0.17mg 0.3mg 1%
Selenium 0µg 0.6µg 1%
Vitamin B3 0.594mg 0.392mg 1%
Protein per 100 calories 4.9g 4g N/A
Calories per 10 g protein 205kcal 249kcal N/A
Weight per 100 calories 556g 147g N/A
Fats 0.2g 0.17g 0%
Net carbs 2.69g 12.26g N/A
Sugar 2.63g 2.9g N/A
Sodium 5mg 16mg 0%
Folate 15µg 15µg 0%
Saturated fat 0.028g 0.041g 0%
Monounsaturated fat 0.031g 0.003g 0%
Polyunsaturated fat 0.083g 0.074g 0%
Tryptophan 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 FatsFats +17.6%
Contains more WaterWater +16.7%
Contains more ProteinProtein +210.2%
Contains more CarbsCarbs +294.9%
Contains more OtherOther +45.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
3
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -31.7%
Contains more Mono. FatMonounsaturated fat +933.3%
Contains more Poly. FatPolyunsaturated fat +12.2%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.