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  6. Welsh onion vs. Salsify

Welsh onion vs. Salsify — In-Depth Nutrition Comparison

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Differences between Welsh onion and Salsify

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, while Salsify has more Vitamin B6, and Vitamin B2.
  • Welsh onion's daily need coverage for Vitamin K is 161% higher.
  • Salsify contains 6 times less Vitamin C than Welsh onion. Welsh onion contains 27mg of Vitamin C, while Salsify contains 4.6mg.

The food types used in this comparison are Onions, welsh, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Welsh 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.
Welsh onion
Welsh onion
3
:
5
Salsify
Salsify
Contains more Iron +121.8%
Contains more Magnesium +27.8%
Contains more Zinc +73.3%
Contains more Calcium +161.1%
Contains more Phosphorus +14.3%
Contains more Potassium +33.5%
Contains more Manganese +53.3%
Equal in Sodium - 16
Equal in Copper - 0.07
Equal in Selenium - 0.6
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +121.8%
Contains more Magnesium +27.8%
Contains more Zinc +73.3%
Contains more Calcium +161.1%
Contains more Phosphorus +14.3%
Contains more Potassium +33.5%
Contains more Manganese +53.3%
Equal in Sodium - 16
Equal in Copper - 0.07
Equal in Selenium - 0.6

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.
Welsh onion
Welsh onion
6
:
4
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +168.4%
Contains more Vitamin C +487%
Contains more Vitamin K +64366.7%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +92.2%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +202.8%
Equal in Vitamin B3 - 0.392
Equal in Folate - 15
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +168.4%
Contains more Vitamin C +487%
Contains more Vitamin K +64366.7%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +92.2%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +202.8%
Equal in Vitamin B3 - 0.392
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Salsify
Salsify
Contains more Fats +135.3%
Contains more Water +11.7%
Contains more Protein +43.7%
Contains more Carbs +136.3%
Equal in Other - 0.74
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +135.3%
Contains more Water +11.7%
Contains more Protein +43.7%
Contains more Carbs +136.3%
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +110.8%
Contains less Saturated Fat -38.8%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +110.8%
Contains less Saturated Fat -38.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Salsify Opinion
Net carbs 4.1g 12.26g Salsify
Protein 1.9g 2.73g Salsify
Fats 0.4g 0.17g Welsh onion
Carbs 6.5g 15.36g Salsify
Calories 34kcal 68kcal Salsify
Sugar 2.18g 2.9g Welsh onion
Fiber 2.4g 3.1g Salsify
Calcium 18mg 47mg Salsify
Iron 1.22mg 0.55mg Welsh onion
Magnesium 23mg 18mg Welsh onion
Phosphorus 49mg 56mg Salsify
Potassium 212mg 283mg Salsify
Sodium 17mg 16mg Salsify
Zinc 0.52mg 0.3mg Welsh onion
Copper 0.07mg 0.07mg
Manganese 0.137mg 0.21mg Salsify
Selenium 0.6µg 0.6µg
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg 0.19mg Welsh onion
Vitamin C 27mg 4.6mg Welsh onion
Vitamin B1 0.05mg 0.056mg Salsify
Vitamin B2 0.09mg 0.173mg Salsify
Vitamin B3 0.4mg 0.392mg Welsh onion
Vitamin B5 0.169mg 0.276mg Salsify
Vitamin B6 0.072mg 0.218mg Salsify
Folate 16µg 15µg Welsh onion
Vitamin K 193.4µg 0.3µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g 0.041g Salsify
Monounsaturated Fat 0.056g 0.003g Welsh onion
Polyunsaturated fat 0.156g 0.074g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
61%
Welsh onion
13%
Salsify
Minerals Daily Need Coverage Score
17%
Welsh onion
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 39)
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)
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.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.