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  6. Salsify vs. Cassava

Salsify vs. Cassava — In-Depth Nutrition Comparison

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Important differences between salsify and cassava

  • Salsify has more vitamin B6, vitamin B2, and fiber; however, cassava has more vitamin C and manganese.
  • Cassava's daily need coverage for vitamin C is 18% more.
  • Salsify has 4 times more vitamin B2 than cassava. Salsify has 0.173mg of vitamin B2, while cassava has 0.048mg.

The food varieties used in the comparison are Salsify, cooked, boiled, drained, without salt and Cassava, raw.

Infographic

Salsify vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +193.8%
Contains more IronIron +103.7%
Contains more PhosphorusPhosphorus +107.4%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +42.9%
Contains more ZincZinc +13.3%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~271mg

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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin B2Vitamin B2 +260.4%
Contains more Vitamin B5Vitamin B5 +157.9%
Contains more Vitamin B6Vitamin B6 +147.7%
Contains more Vitamin CVitamin C +347.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B3Vitamin B3 +117.9%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Cassava DV% diff.
Vitamin C 4.6mg 20.6mg 18%
Vitamin B2 0.173mg 0.048mg 10%
Vitamin B6 0.218mg 0.088mg 10%
Carbs 15.36g 38.06g 8%
Manganese 0.21mg 0.384mg 8%
Calories 68kcal 160kcal 5%
Fiber 3.1g 1.8g 5%
Iron 0.55mg 0.27mg 4%
Phosphorus 56mg 27mg 4%
Protein 2.73g 1.36g 3%
Calcium 47mg 16mg 3%
Copper 0.07mg 0.1mg 3%
Vitamin B1 0.056mg 0.087mg 3%
Vitamin B3 0.392mg 0.854mg 3%
Vitamin B5 0.276mg 0.107mg 3%
Folate 15µg 27µg 3%
Magnesium 18mg 21mg 1%
Vitamin K 0.3µg 1.9µg 1%
Protein per 100 calories 4g 0.85g N/A
Calories per 10 g protein 249kcal 1176kcal N/A
Weight per 100 calories 147g 63g N/A
Fats 0.17g 0.28g 0%
Net carbs 12.26g 36.26g N/A
Potassium 283mg 271mg 0%
Sugar 2.9g 1.7g N/A
Zinc 0.3mg 0.34mg 0%
Sodium 16mg 14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.19mg 0.19mg 0%
Selenium 0.6µg 0.7µg 0%
Choline 25.9mg 23.7mg 0%
Saturated fat 0.041g 0.074g 0%
Monounsaturated fat 0.003g 0.075g 0%
Polyunsaturated fat 0.074g 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +100.7%
Contains more WaterWater +35.7%
Contains more OtherOther +19.4%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +147.8%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Poly. FatPolyunsaturated fat +54.2%
Contains more Mono. FatMonounsaturated fat +2400%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.