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  6. Salsify vs. Garlic

Salsify vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between salsify and garlic

  • Salsify has less vitamin B6, manganese, vitamin C, copper, selenium, iron, phosphorus, calcium, vitamin B1, and zinc than garlic.
  • Garlic covers your daily need for vitamin B6, 78% more than salsify.

These are the specific foods used in this comparison Salsify, cooked, boiled, drained, without salt and Garlic, raw.

Infographic

Salsify vs Garlic 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%
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +285.1%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +209.1%
Contains more CopperCopper +327.1%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +173.2%
Contains more ManganeseManganese +696.2%
Contains more SeleniumSelenium +2266.7%
~equal in Sodium ~17mg

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%
Garlic
Garlic
6
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B2Vitamin B2 +57.3%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +578.3%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B3Vitamin B3 +78.6%
Contains more Vitamin B5Vitamin B5 +115.9%
Contains more Vitamin B6Vitamin B6 +466.5%
Contains more Vitamin KVitamin K +466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Garlic DV% diff.
Vitamin B6 0.218mg 1.235mg 78%
Manganese 0.21mg 1.672mg 64%
Vitamin C 4.6mg 31.2mg 30%
Copper 0.07mg 0.299mg 25%
Selenium 0.6µg 14.2µg 25%
Iron 0.55mg 1.7mg 14%
Phosphorus 56mg 153mg 14%
Calcium 47mg 181mg 13%
Vitamin B1 0.056mg 0.2mg 12%
Zinc 0.3mg 1.16mg 8%
Protein 2.73g 6.36g 7%
Carbs 15.36g 33.06g 6%
Vitamin B5 0.276mg 0.596mg 6%
Vitamin B2 0.173mg 0.11mg 5%
Calories 68kcal 149kcal 4%
Fiber 3.1g 2.1g 4%
Potassium 283mg 401mg 3%
Folate 15µg 3µg 3%
Magnesium 18mg 25mg 2%
Vitamin B3 0.392mg 0.7mg 2%
Fats 0.17g 0.5g 1%
Vitamin E 0.19mg 0.08mg 1%
Vitamin K 0.3µg 1.7µg 1%
Polyunsaturated fat 0.074g 0.249g 1%
Protein per 100 calories 4g 4.3g N/A
Calories per 10 g protein 249kcal 234kcal N/A
Weight per 100 calories 147g 67g N/A
Net carbs 12.26g 30.96g N/A
Sugar 2.9g 1g N/A
Sodium 16mg 17mg 0%
Choline 25.9mg 23.2mg 0%
Saturated fat 0.041g 0.089g 0%
Monounsaturated fat 0.003g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +38.3%
Contains more ProteinProtein +133%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +115.2%
Contains more OtherOther +102.7%

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -53.9%
Contains more Mono. FatMonounsaturated fat +266.7%
Contains more Poly. FatPolyunsaturated fat +236.5%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.