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  6. Seaweed vs. Salsify

Seaweed vs. Salsify — In-Depth Nutrition Comparison

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Summary of differences between seaweed and salsify

  • Seaweed has more vitamin K, folate, iron, magnesium, calcium, zinc, and vitamin B5; however, salsify is higher in vitamin B6 and fiber.
  • Seaweed covers your daily need for vitamin K, 55% more than salsify.
  • Seaweed has 15 times more sodium than salsify. While seaweed has 233mg of sodium, salsify has only 16mg.

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

Infographic

Seaweed vs Salsify 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
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%
Contains more PotassiumPotassium +218%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -93.1%
~equal in Manganese ~0.21mg

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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more FatsFats +229.4%
Contains more OtherOther +793.2%
Contains more ProteinProtein +62.5%
Contains more CarbsCarbs +60.5%
~equal in Water ~81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +3166.7%
Contains less Sat. FatSaturated fat -83.4%
Contains more Poly. FatPolyunsaturated fat +57.4%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.