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  6. Artichoke vs. Salsify

Artichoke vs. Salsify — In-Depth Nutrition Comparison

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A recap on the differences between artichoke and salsify

  • Artichoke is higher in copper, folate, vitamin K, magnesium, fiber, iron, and vitamin C, yet salsify is higher in vitamin B2 and vitamin B6.
  • Artichoke covers your daily copper needs 18% more than salsify.
  • Artichoke contains 49 times more vitamin K than salsify. While artichoke contains 14.8µg of vitamin K, salsify contains only 0.3µg.

Food varieties used in this article are Artichokes, (globe or french), raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Artichoke 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +132.7%
Contains more CopperCopper +230%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +60.7%
Contains more ManganeseManganese +21.9%
Contains less SodiumSodium -83%
Contains more SeleniumSelenium +200%
~equal in Calcium ~47mg

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.
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 39% 0% 0.33% 3.8% 18% 15% 20% 20% 27% 0% 37% 51%
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 +154.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B3Vitamin B3 +166.8%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin KVitamin K +4833.3%
Contains more FolateFolate +353.3%
Contains more Vitamin B2Vitamin B2 +162.1%
Contains more Vitamin B6Vitamin B6 +87.9%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Salsify DV% diff.
Copper 0.231mg 0.07mg 18%
Folate 68µg 15µg 13%
Vitamin K 14.8µg 0.3µg 12%
Magnesium 60mg 18mg 10%
Iron 1.28mg 0.55mg 9%
Fiber 5.4g 3.1g 9%
Vitamin C 11.7mg 4.6mg 8%
Vitamin B2 0.066mg 0.173mg 8%
Vitamin B6 0.116mg 0.218mg 8%
Phosphorus 90mg 56mg 5%
Vitamin B3 1.046mg 0.392mg 4%
Potassium 370mg 283mg 3%
Sodium 94mg 16mg 3%
Carbs 10.51g 15.36g 2%
Zinc 0.49mg 0.3mg 2%
Manganese 0.256mg 0.21mg 2%
Choline 34.4mg 25.9mg 2%
Calories 47kcal 68kcal 1%
Protein 3.27g 2.73g 1%
Selenium 0.2µg 0.6µg 1%
Vitamin B1 0.072mg 0.056mg 1%
Vitamin B5 0.338mg 0.276mg 1%
Protein per 100 calories 7g 4g N/A
Calories per 10 g protein 144kcal 249kcal N/A
Weight per 100 calories 213g 147g N/A
Fats 0.15g 0.17g 0%
Net carbs 5.11g 12.26g N/A
Calcium 44mg 47mg 0%
Sugar 0.99g 2.9g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.19mg 0.19mg 0%
Saturated fat 0.036g 0.041g 0%
Monounsaturated fat 0.005g 0.003g 0%
Polyunsaturated fat 0.064g 0.074g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 ProteinProtein +19.8%
Contains more OtherOther +52.7%
Contains more FatsFats +13.3%
Contains more CarbsCarbs +46.1%
~equal in Water ~81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 -12.2%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +15.6%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.