Zucchini vs. Salsify — In-Depth Nutrition Comparison

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A recap on the differences between zucchini and salsify

Zucchini is higher in vitamin C, yet salsify is higher in fiber and vitamin B2.
Zucchini covers your daily vitamin C needs 15% more than salsify.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Salsify, cooked, boiled, drained, without salt.

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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.

Zucchini

Salsify

Contains less SodiumSodium

-50%

Contains more CalciumCalcium	+193.8%
Contains more IronIron	+48.6%
Contains more CopperCopper	+32.1%
Contains more PhosphorusPhosphorus	+47.4%
Contains more ManganeseManganese	+18.6%
Contains more SeleniumSelenium	+200%

~equal in Magnesium ~18mg

~equal in Potassium ~283mg

~equal in Zinc ~0.3mg

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.

Zucchini

Salsify

Contains more Vitamin CVitamin C	+289.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+15.1%
Contains more Vitamin KVitamin K	+1333.3%
Contains more FolateFolate	+60%

Contains more Vitamin EVitamin E	+58.3%
Contains more Vitamin B1Vitamin B1	+24.4%
Contains more Vitamin B2Vitamin B2	+84%
Contains more Vitamin B5Vitamin B5	+35.3%
Contains more Vitamin B6Vitamin B6	+33.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	17.9mg	4.6mg	15%
Fiber	1g	3.1g	8%
Vitamin B2	0.094mg	0.173mg	6%
Carbs	3.11g	15.36g	4%
Vitamin B6	0.163mg	0.218mg	4%
Omega-3 (ALA)	0.061g		4%
Calories	17kcal	68kcal	3%
Protein	1.21g	2.73g	3%
Calcium	16mg	47mg	3%
Phosphorus	38mg	56mg	3%
Vitamin K	4.3µg	0.3µg	3%
Choline	9.5mg	25.9mg	3%
Iron	0.37mg	0.55mg	2%
Copper	0.053mg	0.07mg	2%
Folate	24µg	15µg	2%
Fructose	1.38g		2%
Potassium	261mg	283mg	1%
Vitamin A	10µg	0µg	1%
Manganese	0.177mg	0.21mg	1%
Selenium	0.2µg	0.6µg	1%
Vitamin B1	0.045mg	0.056mg	1%
Vitamin B5	0.204mg	0.276mg	1%
Protein per 100 calories	7.1g	4g	N/A
Calories per 10 g protein	140kcal	249kcal	N/A
Weight per 100 calories	588g	147g	N/A
Fats	0.32g	0.17g	0%
Net carbs	2.11g	12.26g	N/A
Magnesium	18mg	18mg	0%
Sugar	2.5g	2.9g	N/A
Zinc	0.32mg	0.3mg	0%
Sodium	8mg	16mg	0%
Vitamin E	0.12mg	0.19mg	0%
Vitamin B3	0.451mg	0.392mg	0%
Saturated fat	0.084g	0.041g	0%
Monounsaturated fat	0.011g	0.003g	0%
Polyunsaturated fat	0.091g	0.074g	0%
Tryptophan	0.01mg		0%
Threonine	0.029mg		0%
Isoleucine	0.044mg		0%
Leucine	0.071mg		0%
Lysine	0.067mg		0%
Methionine	0.018mg		0%
Phenylalanine	0.043mg		0%
Valine	0.054mg		0%
Histidine	0.026mg		0%
Omega-6 (Linoleic acid)	0.03g		0%