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  6. Salsify vs. Green bean raw

Salsify vs. Green bean raw — In-Depth Nutrition Comparison

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Significant differences between salsify and green bean raw

  • Salsify has more vitamin B6 and vitamin B2; however, green bean raw is richer in vitamin K, vitamin A, vitamin C, and iron.
  • Green bean raw covers your daily vitamin K needs 36% more than salsify.
  • Green bean raw has 2 times less choline than salsify. Salsify has 25.9mg of choline, while green bean raw has 15.3mg.

Specific food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Beans, snap, green, raw.

Infographic

Salsify vs Green bean raw 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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +27%
Contains more PotassiumPotassium +34.1%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +47.4%
Contains more MagnesiumMagnesium +38.9%
Contains more IronIron +87.3%
Contains less SodiumSodium -62.5%
~equal in Copper ~0.069mg
~equal in Manganese ~0.216mg
~equal in Selenium ~0.6µg

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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B6Vitamin B6 +54.6%
Contains more Vitamin CVitamin C +165.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B1Vitamin B1 +46.4%
Contains more Vitamin B3Vitamin B3 +87.2%
Contains more Vitamin KVitamin K +14233.3%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Green bean raw DV% diff.
Vitamin K 0.3µg 43µg 36%
Vitamin C 4.6mg 12.2mg 8%
Iron 0.55mg 1.03mg 6%
Vitamin B6 0.218mg 0.141mg 6%
Vitamin B2 0.173mg 0.104mg 5%
Folate 15µg 33µg 5%
Vitamin A 0µg 35µg 4%
Carbs 15.36g 6.97g 3%
Phosphorus 56mg 38mg 3%
Calories 68kcal 31kcal 2%
Protein 2.73g 1.83g 2%
Magnesium 18mg 25mg 2%
Potassium 283mg 211mg 2%
Fiber 3.1g 2.7g 2%
Vitamin B1 0.056mg 0.082mg 2%
Vitamin B3 0.392mg 0.734mg 2%
Choline 25.9mg 15.3mg 2%
Fructose 1.39g 2%
Calcium 47mg 37mg 1%
Zinc 0.3mg 0.24mg 1%
Vitamin E 0.19mg 0.41mg 1%
Vitamin B5 0.276mg 0.225mg 1%
Protein per 100 calories 4g 5.9g N/A
Calories per 10 g protein 249kcal 169kcal N/A
Weight per 100 calories 147g 323g N/A
Fats 0.17g 0.22g 0%
Net carbs 12.26g 4.27g N/A
Sugar 2.9g 3.26g N/A
Copper 0.07mg 0.069mg 0%
Starch 0.88g 0%
Sodium 16mg 6mg 0%
Manganese 0.21mg 0.216mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.041g 0.05g 0%
Monounsaturated fat 0.003g 0.01g 0%
Polyunsaturated fat 0.074g 0.113g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +49.2%
Contains more CarbsCarbs +120.4%
Contains more OtherOther +12.1%
Contains more FatsFats +29.4%
Contains more WaterWater +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -18%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +52.7%

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.