Comparing Nutrients in 7 ounces Salsify VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Salsify	Laver Seaweed	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	1.34% 0.97g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Salsify	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.6% 16mg	86% 77.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Laver Seaweed	Recommended Dietary Allowance
Calcium	12% 119mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	58.2% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	85.2% 1.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.3% 149mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Laver Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Salsify versus 7 oz of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Salsify vs Laver Seaweed:

• 7 ounces of Salsify have 1.7 times more Vitamin B6 than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain more Vitamin A, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 5.6 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Salsify.
• Both Salsify and Laver Seaweed provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Salsify have insufficient amounts of Vitamin A
• Both Raw Salsify as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Salsify vs Laver Seaweed:

• 7 ounces of Salsify have 11.5 times more Magnesium and 1.3 times more Phosphorus than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 3 times more Copper, 2.6 times more Iron, 3.7 times more Manganese, 2.4 times more Sodium and 2.8 times more Zinc than Raw Salsify.
• Both Salsify and Laver Seaweed contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Salsify as well as Raw Laver Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Salsify have 2.3 times more Energy, 3.6 times more Carbohydrate and 11 times more Fiber than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 1.8 times more Protein than Raw Salsify.
• 7 ounces of Laver Seaweed provide inadequate amounts of Energy and Fiber

Frequently Asked Questions about Salsify VS Laver Seaweed

What are the health benefits of Salsify compared to Laver Seaweed?

Salsify is a root vegetable that is a good source of fiber, vitamins B6 and C, potassium, and iron. It can support digestive health, boost immunity, and help regulate blood pressure. Laver seaweed, on the other hand, is rich in iodine, iron, calcium, and vitamins A and C. It can support thyroid function, improve bone health, and boost the immune system. Both salsify and laver seaweed offer unique nutritional benefits and can be included in a balanced vegan diet for overall health and well-being.

Can I lose weight easier by eating more Salsify or Laver Seaweed?

Both salsify and laver seaweed can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than individual foods. Incorporating a variety of nutrient-dense plant foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Salsify or more Laver Seaweed to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both salsify and laver seaweed are nutritious options, but laver seaweed is a better choice for muscle building as it is a good source of protein and contains essential amino acids necessary for muscle growth. Incorporating laver seaweed into your diet along with other plant-based protein sources such as legumes, nuts, seeds, and whole grains can help support muscle development.

What is the environmental impact of producing Salsify compared to Laver Seaweed?

Salsify is a root vegetable that requires land cultivation, water, and resources for growth, which can contribute to deforestation, water usage, and greenhouse gas emissions. On the other hand, Laver Seaweed is a sustainable crop that grows in the ocean, requiring fewer resources and having a lower environmental impact compared to land-based crops like Salsify. Choosing Laver Seaweed over Salsify can help reduce the environmental footprint of food production.