Vegetable vs. Salsify — In-Depth Nutrition Comparison
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Important differences between Vegetable and Salsify
- Vegetable has more Vitamin A RAE, Vitamin K, Manganese, and Fiber, however, Salsify has more Vitamin B6.
- Vegetable's daily need coverage for Vitamin A RAE is 24% more.
- Vegetable has 78 times more Vitamin K than Salsify. Vegetable has 23.5µg of Vitamin K, while Salsify has 0.3µg.
The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Salsify, cooked, boiled, drained, without salt.
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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
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Iron
+49.1%
Contains
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Magnesium
+22.2%
Contains
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Zinc
+63.3%
Contains
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Copper
+18.6%
Contains
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Manganese
+80.5%
Contains
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Calcium
+88%
Contains
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Potassium
+67.5%
Contains
less
Sodium
-54.3%
Contains
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Selenium
+100%
Equal in Phosphorus - 56
Contains
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Iron
+49.1%
Contains
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Magnesium
+22.2%
Contains
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Zinc
+63.3%
Contains
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Copper
+18.6%
Contains
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Manganese
+80.5%
Contains
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Calcium
+88%
Contains
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Potassium
+67.5%
Contains
less
Sodium
-54.3%
Contains
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Selenium
+100%
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+100%
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Vitamin B1
+26.8%
Contains
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Vitamin B3
+117.1%
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Folate
+26.7%
Contains
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Vitamin K
+7733.3%
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Vitamin C
+43.8%
Contains
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Vitamin B2
+44.2%
Contains
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Vitamin B5
+82.8%
Contains
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Vitamin B6
+194.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+100%
Contains
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Vitamin B1
+26.8%
Contains
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Vitamin B3
+117.1%
Contains
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Folate
+26.7%
Contains
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Vitamin K
+7733.3%
Contains
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Vitamin C
+43.8%
Contains
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Vitamin B2
+44.2%
Contains
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Vitamin B5
+82.8%
Contains
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Vitamin B6
+194.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+13.3%
Contains
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Carbs
+17.3%
Contains
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Other
+10.4%
Equal in Protein - 2.73
Equal in Water - 81
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Fats
+13.3%
Contains
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Carbs
+17.3%
Contains
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Other
+10.4%
Equal in Protein - 2.73
Equal in Water - 81
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-24.4%
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Monounsaturated Fat
+233.3%
Equal in Polyunsaturated fat - 0.074
Contains
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Saturated Fat
-24.4%
Contains
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Monounsaturated Fat
+233.3%
Equal in Polyunsaturated fat - 0.074
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.69g | 12.26g |
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| Protein | 2.86g | 2.73g |
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| Fats | 0.15g | 0.17g |
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| Carbs | 13.09g | 15.36g |
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| Calories | 65kcal | 68kcal |
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| Sugar | 3.12g | 2.9g |
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| Fiber | 4.4g | 3.1g |
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| Calcium | 25mg | 47mg |
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| Iron | 0.82mg | 0.55mg |
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| Magnesium | 22mg | 18mg |
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| Phosphorus | 51mg | 56mg |
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| Potassium | 169mg | 283mg |
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| Sodium | 35mg | 16mg |
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| Zinc | 0.49mg | 0.3mg |
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| Copper | 0.083mg | 0.07mg |
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| Manganese | 0.379mg | 0.21mg |
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| Selenium | 0.3µg | 0.6µg |
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| Vitamin A | 4277IU | 0IU |
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| Vitamin A RAE | 214µg | 0µg |
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| Vitamin E | 0.38mg | 0.19mg |
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| Vitamin C | 3.2mg | 4.6mg |
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| Vitamin B1 | 0.071mg | 0.056mg |
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| Vitamin B2 | 0.12mg | 0.173mg |
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| Vitamin B3 | 0.851mg | 0.392mg |
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| Vitamin B5 | 0.151mg | 0.276mg |
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| Vitamin B6 | 0.074mg | 0.218mg |
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| Folate | 19µg | 15µg |
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| Vitamin K | 23.5µg | 0.3µg |
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| Tryptophan | 0.029mg |
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| Threonine | 0.115mg |
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| Isoleucine | 0.139mg |
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| Leucine | 0.19mg |
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| Lysine | 0.17mg |
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| Methionine | 0.034mg |
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| Phenylalanine | 0.12mg |
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| Valine | 0.149mg |
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| Histidine | 0.073mg |
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| Saturated Fat | 0.031g | 0.041g |
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| Monounsaturated Fat | 0.01g | 0.003g |
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| Polyunsaturated fat | 0.072g | 0.074g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
19%
16%
Comparison summary
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Salsify is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Salsify contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Salsify is lower in glycemic index (difference - 66)
Which food is cheaper?
Salsify is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.