Zucchini vs. Salsify — In-Depth Nutrition Comparison

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A recap on the differences between zucchini and salsify

Zucchini is higher in vitamin C, yet salsify is higher in fiber and vitamin B2.
Zucchini covers your daily vitamin C needs 15% more than salsify.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw 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.

Zucchini

Salsify

Contains less SodiumSodium

-50%

Contains more CalciumCalcium	+193.8%
Contains more IronIron	+48.6%
Contains more CopperCopper	+32.1%
Contains more PhosphorusPhosphorus	+47.4%
Contains more ManganeseManganese	+18.6%
Contains more SeleniumSelenium	+200%

~equal in Magnesium ~18mg

~equal in Potassium ~283mg

~equal in Zinc ~0.3mg

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.

Zucchini

Salsify

Contains more Vitamin CVitamin C	+289.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+15.1%
Contains more Vitamin KVitamin K	+1333.3%
Contains more FolateFolate	+60%

Contains more Vitamin EVitamin E	+58.3%
Contains more Vitamin B1Vitamin B1	+24.4%
Contains more Vitamin B2Vitamin B2	+84%
Contains more Vitamin B5Vitamin B5	+35.3%
Contains more Vitamin B6Vitamin B6	+33.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	17.9mg	4.6mg	15%
Fiber	1g	3.1g	8%
Vitamin B2	0.094mg	0.173mg	6%
Carbs	3.11g	15.36g	4%
Vitamin B6	0.163mg	0.218mg	4%
Calories	17kcal	68kcal	3%
Protein	1.21g	2.73g	3%
Calcium	16mg	47mg	3%
Phosphorus	38mg	56mg	3%
Vitamin K	4.3µg	0.3µg	3%
Choline	9.5mg	25.9mg	3%
Iron	0.37mg	0.55mg	2%
Copper	0.053mg	0.07mg	2%
Folate	24µg	15µg	2%
Fructose	1.38g		2%
Potassium	261mg	283mg	1%
Vitamin A	10µg	0µg	1%
Manganese	0.177mg	0.21mg	1%
Selenium	0.2µg	0.6µg	1%
Vitamin B1	0.045mg	0.056mg	1%
Vitamin B5	0.204mg	0.276mg	1%
Protein per 100 calories	7.1g	4g	N/A
Calories per 10 g protein	140kcal	249kcal	N/A
Weight per 100 calories	588g	147g	N/A
Fats	0.32g	0.17g	0%
Net carbs	2.11g	12.26g	N/A
Magnesium	18mg	18mg	0%
Sugar	2.5g	2.9g	N/A
Zinc	0.32mg	0.3mg	0%
Sodium	8mg	16mg	0%
Vitamin E	0.12mg	0.19mg	0%
Vitamin B3	0.451mg	0.392mg	0%
Saturated fat	0.084g	0.041g	0%
Monounsaturated fat	0.011g	0.003g	0%
Polyunsaturated fat	0.091g	0.074g	0%
Tryptophan	0.01mg		0%
Threonine	0.029mg		0%
Isoleucine	0.044mg		0%
Leucine	0.071mg		0%
Lysine	0.067mg		0%
Methionine	0.018mg		0%
Phenylalanine	0.043mg		0%
Valine	0.054mg		0%
Histidine	0.026mg		0%
Omega-3 - ALA	0.061g		N/A
Omega-6 - Linoleic acid	0.03g		N/A