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  6. Salsify vs. Seaweed

Salsify vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between salsify and seaweed

  • Salsify has more vitamin B6 and fiber; however, seaweed is higher in vitamin K, folate, iron, magnesium, calcium, zinc, and vitamin B5.
  • Seaweed covers your daily need for vitamin K, 55% more than salsify.
  • Salsify has 109 times more vitamin B6 than seaweed. While salsify has 0.218mg of vitamin B6, seaweed has only 0.002mg.
  • Salsify has less sodium.

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

Infographic

Salsify vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +218%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -93.1%
Contains more MagnesiumMagnesium +572.2%
Contains more CalciumCalcium +257.4%
Contains more IronIron +418.2%
Contains more CopperCopper +85.7%
Contains more ZincZinc +310%
Contains more SeleniumSelenium +16.7%
~equal in Manganese ~0.2mg

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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B6Vitamin B6 +10800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +357.9%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B5Vitamin B5 +132.6%
Contains more Vitamin KVitamin K +21900%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Seaweed DV% diff.
Vitamin K 0.3µg 66µg 55%
Folate 15µg 180µg 41%
Iron 0.55mg 2.85mg 29%
Magnesium 18mg 121mg 25%
Vitamin B6 0.218mg 0.002mg 17%
Calcium 47mg 168mg 12%
Sodium 16mg 233mg 9%
Zinc 0.3mg 1.23mg 8%
Fiber 3.1g 1.3g 7%
Copper 0.07mg 0.13mg 7%
Vitamin B5 0.276mg 0.642mg 7%
Potassium 283mg 89mg 6%
Vitamin E 0.19mg 0.87mg 5%
Protein 2.73g 1.68g 2%
Vitamin C 4.6mg 3mg 2%
Carbs 15.36g 9.57g 2%
Phosphorus 56mg 42mg 2%
Vitamin B2 0.173mg 0.15mg 2%
Choline 25.9mg 12.8mg 2%
Calories 68kcal 43kcal 1%
Fats 0.17g 0.56g 1%
Vitamin A 0µg 6µg 1%
Vitamin B1 0.056mg 0.05mg 1%
Saturated fat 0.041g 0.247g 1%
Protein per 100 calories 4g 3.9g N/A
Calories per 10 g protein 249kcal 256kcal N/A
Weight per 100 calories 147g 233g N/A
Net carbs 12.26g 8.27g N/A
Sugar 2.9g 0.6g N/A
Manganese 0.21mg 0.2mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B3 0.392mg 0.47mg 0%
Monounsaturated fat 0.003g 0.098g 0%
Polyunsaturated fat 0.074g 0.047g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +62.5%
Contains more CarbsCarbs +60.5%
Contains more FatsFats +229.4%
Contains more OtherOther +793.2%
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Poly. FatPolyunsaturated fat +57.4%
Contains more Mono. FatMonounsaturated fat +3166.7%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.