Salsify vs. Shallot — In-Depth Nutrition Comparison
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A recap on the differences between salsify and shallots
- Salsify is higher in vitamin B2, yet shallots are higher in vitamin B6 and iron.
- Salsify covers your daily vitamin B2 needs 12% more than shallots.
- Salsify contains 2 times more choline than shallots. While salsify contains 25.9mg of choline, shallots contain only 11.3mg.
- The amount of sugar in salsify is lower.
Food varieties used in this article are Salsify, cooked, boiled, drained, without salt and Shallots, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +27% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +18% |
| Contains more IronIron | +118.2% |
| Contains more CopperCopper | +25.7% |
| Contains more ZincZinc | +33.3% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +39% |
| Contains more SeleniumSelenium | +100% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +375% |
| Contains more Vitamin B2Vitamin B2 | +765% |
| Contains more Vitamin B3Vitamin B3 | +96% |
| Contains more Vitamin CVitamin C | +73.9% |
| Contains more Vitamin B6Vitamin B6 | +58.3% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more FolateFolate | +126.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B2 | 0.173mg | 0.02mg | 12% |
| Vitamin B6 | 0.218mg | 0.345mg | 10% |
| Iron | 0.55mg | 1.2mg | 8% |
| Folate | 15µg | 34µg | 5% |
| Vitamin C | 4.6mg | 8mg | 4% |
| Manganese | 0.21mg | 0.292mg | 4% |
| Choline | 25.9mg | 11.3mg | 3% |
| Potassium | 283mg | 334mg | 2% |
| Copper | 0.07mg | 0.088mg | 2% |
| Magnesium | 18mg | 21mg | 1% |
| Calcium | 47mg | 37mg | 1% |
| Zinc | 0.3mg | 0.4mg | 1% |
| Phosphorus | 56mg | 60mg | 1% |
| Vitamin E | 0.19mg | 0.04mg | 1% |
| Selenium | 0.6µg | 1.2µg | 1% |
| Vitamin B3 | 0.392mg | 0.2mg | 1% |
| Calories | 68kcal | 72kcal | 0% |
| Protein | 2.73g | 2.5g | 0% |
| Protein per 100 calories | 4g | 3.5g | N/A |
| Calories per 10 g protein | 249kcal | 288kcal | N/A |
| Weight per 100 calories | 147g | 139g | N/A |
| Fats | 0.17g | 0.1g | 0% |
| Net carbs | 12.26g | 13.6g | N/A |
| Carbs | 15.36g | 16.8g | 0% |
| Sugar | 2.9g | 7.87g | N/A |
| Fiber | 3.1g | 3.2g | 0% |
| Sodium | 16mg | 12mg | 0% |
| Vitamin B1 | 0.056mg | 0.06mg | 0% |
| Vitamin B5 | 0.276mg | 0.29mg | 0% |
| Vitamin K | 0.3µg | 0.8µg | 0% |
| Saturated fat | 0.041g | 0.017g | 0% |
| Monounsaturated fat | 0.003g | 0.014g | 0% |
| Polyunsaturated fat | 0.074g | 0.039g | 0% |
| Tryptophan | 0.028mg | 0% | |
| Threonine | 0.098mg | 0% | |
| Isoleucine | 0.106mg | 0% | |
| Leucine | 0.149mg | 0% | |
| Lysine | 0.125mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.043mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +70% |
~equal in
Protein
~2.5g
~equal in
Carbs
~16.8g
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +89.7% |
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Mono. FatMonounsaturated fat | +366.7% |
