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  6. Winter squash vs. Salsify

Winter squash vs. Salsify — In-Depth Nutrition Comparison

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Important differences between Winter squash and Salsify

  • Winter squash has more Vitamin A RAE, and Vitamin C, however, Salsify has more Vitamin B2, and Phosphorus.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.
  • Winter squash has 2 times more Vitamin C than Salsify. Winter squash has 9.6mg of Vitamin C, while Salsify has 4.6mg.

The food varieties used in the comparison are Squash, winter, all varieties, cooked, baked, without salt and Salsify, cooked, boiled, drained, without salt.

Infographic

Winter squash 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.
Winter squash
Winter squash
2
:
8
Salsify
Salsify
Contains less Sodium -93.8%
Contains more Copper +17.1%
Contains more Calcium +113.6%
Contains more Iron +25%
Contains more Magnesium +38.5%
Contains more Phosphorus +194.7%
Contains more Potassium +17.4%
Contains more Zinc +36.4%
Contains more Manganese +12.3%
Contains more Selenium +50%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains less Sodium -93.8%
Contains more Copper +17.1%
Contains more Calcium +113.6%
Contains more Iron +25%
Contains more Magnesium +38.5%
Contains more Phosphorus +194.7%
Contains more Potassium +17.4%
Contains more Zinc +36.4%
Contains more Manganese +12.3%
Contains more Selenium +50%

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.
Winter squash
Winter squash
5
:
5
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin C +108.7%
Contains more Vitamin B3 +26.3%
Contains more Folate +33.3%
Contains more Vitamin K +1366.7%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +35.4%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 C +108.7%
Contains more Vitamin B3 +26.3%
Contains more Folate +33.3%
Contains more Vitamin K +1366.7%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +35.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Salsify
Salsify
Contains more Fats +105.9%
Contains more Water +10.1%
Contains more Protein +206.7%
Contains more Carbs +73.6%
Equal in Water - 81
Equal in Other - 0.74
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 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 +105.9%
Contains more Water +10.1%
Contains more Protein +206.7%
Contains more Carbs +73.6%
Equal in Water - 81
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +98.6%
Contains less Saturated Fat -43.1%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +98.6%
Contains less Saturated Fat -43.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Salsify Opinion
Net carbs 6.05g 12.26g Salsify
Protein 0.89g 2.73g Salsify
Fats 0.35g 0.17g Winter squash
Carbs 8.85g 15.36g Salsify
Calories 37kcal 68kcal Salsify
Sugar 3.3g 2.9g Salsify
Fiber 2.8g 3.1g Salsify
Calcium 22mg 47mg Salsify
Iron 0.44mg 0.55mg Salsify
Magnesium 13mg 18mg Salsify
Phosphorus 19mg 56mg Salsify
Potassium 241mg 283mg Salsify
Sodium 1mg 16mg Winter squash
Zinc 0.22mg 0.3mg Salsify
Copper 0.082mg 0.07mg Winter squash
Manganese 0.187mg 0.21mg Salsify
Selenium 0.4µg 0.6µg Salsify
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 0.19mg Salsify
Vitamin C 9.6mg 4.6mg Winter squash
Vitamin B1 0.016mg 0.056mg Salsify
Vitamin B2 0.067mg 0.173mg Salsify
Vitamin B3 0.495mg 0.392mg Winter squash
Vitamin B5 0.234mg 0.276mg Salsify
Vitamin B6 0.161mg 0.218mg Salsify
Folate 20µg 15µg Winter squash
Vitamin K 4.4µg 0.3µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.041g Salsify
Monounsaturated Fat 0.026g 0.003g Winter squash
Polyunsaturated fat 0.147g 0.074g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
13%
Salsify
Minerals Daily Need Coverage Score
12%
Winter squash
16%
Salsify

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.