Salsify, (vegetable oyster), raw vs Spinach, raw
Nutrition comparison per 100 g.
Salsify, (vegetable oyster), raw
82 kcal
Spinach, raw
23 kcal
Calories
82 kcal
23 kcal
Protein
3.3 g
2.9 g
Carbs
18.6 g
3.6 g
Fiber
3.3 g
2.2 g
Sugars
~
0.4 g
Fat
0.2 g
0.4 g
Sodium
20 mg
79 mg
Key takeaways
- Spinach, raw has 72% fewer calories (23 kcal vs 82 kcal).
- Salsify, (vegetable oyster), raw has more protein (3.3 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 18.6 g).
- Salsify, (vegetable oyster), raw has more fiber (3.3 g vs 2.2 g).
- Salsify, (vegetable oyster), raw has more fat (0.2 g vs 0.4 g).
| Macronutrients | Salsify, (vegetable oyster), raw | Spinach, raw |
|---|---|---|
| Calories | 82 kcal | 23 kcal |
| Protein | 3.3 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 18.6 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 77.0 g | 91.4 g |
| Carbohydrates | Salsify, (vegetable oyster), raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 18.6 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Salsify, (vegetable oyster), raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.4 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 138.0 mg |
| Omega-6 Fatty Acids | ~ | 26.0 mg |
| Protein & Amino Acids | Salsify, (vegetable oyster), raw | Spinach, raw |
|---|---|---|
| Protein | 3.3 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Salsify, (vegetable oyster), raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 469.0 mcg |
| Vitamin C | 8.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 26.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Salsify, (vegetable oyster), raw | Spinach, raw |
|---|---|---|
| Calcium | 60.0 mg | 99.0 mg |
| Iron | 0.7 mg | 2.7 mg |
| Magnesium | 23.0 mg | 79.0 mg |
| Phosphorus | 75.0 mg | 49.0 mg |
| Potassium | 380.0 mg | 558.0 mg |
| Sodium | 20.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.8 mcg | 1.0 mcg |
| Sterols | Salsify, (vegetable oyster), raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Salsify, (vegetable oyster), raw | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Salsify, (vegetable oyster), raw or Spinach, raw?
Spinach, raw has fewer calories: 82 kcal for Salsify, (vegetable oyster), raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Salsify, (vegetable oyster), raw or Spinach, raw?
Salsify, (vegetable oyster), raw has more protein: 3.3 g for Salsify, (vegetable oyster), raw vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Salsify, (vegetable oyster), raw or Spinach, raw?
Salsify, (vegetable oyster), raw has more fiber: 3.3 g for Salsify, (vegetable oyster), raw vs 2.2 g for Spinach, raw per 100 g.
Is Salsify, (vegetable oyster), raw or Spinach, raw healthier?
Spinach, raw is lower in calories, and Salsify, (vegetable oyster), raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.