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  6. Onion vs. Parsnip

Onion vs. Parsnip — In-Depth Nutrition Comparison

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Significant differences between Onion and Parsnip

  • The amount of Manganese, Vitamin K, Fiber, Folate, Vitamin C, Vitamin E , Vitamin B5, Copper, Potassium, and Phosphorus in Parsnip is higher than in Onion.
  • Parsnip covers your daily Manganese needs 19% more than Onion.

Specific food types used in this comparison are Onions, raw and Parsnips, raw.

Infographic

Onion vs Parsnip 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.
Onion
Onion
1
:
9
Parsnip
Parsnip
Contains less Sodium -60%
Contains more Calcium +56.5%
Contains more Iron +181%
Contains more Magnesium +190%
Contains more Phosphorus +144.8%
Contains more Potassium +156.8%
Contains more Zinc +247.1%
Contains more Copper +207.7%
Contains more Manganese +334.1%
Contains more Selenium +260%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains less Sodium -60%
Contains more Calcium +56.5%
Contains more Iron +181%
Contains more Magnesium +190%
Contains more Phosphorus +144.8%
Contains more Potassium +156.8%
Contains more Zinc +247.1%
Contains more Copper +207.7%
Contains more Manganese +334.1%
Contains more Selenium +260%

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.
Onion
Onion
2
:
8
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin B6 +33.3%
Contains more Vitamin E +7350%
Contains more Vitamin C +129.7%
Contains more Vitamin B1 +95.7%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B5 +387.8%
Contains more Folate +252.6%
Contains more Vitamin K +5525%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +33.3%
Contains more Vitamin E +7350%
Contains more Vitamin C +129.7%
Contains more Vitamin B1 +95.7%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B5 +387.8%
Contains more Folate +252.6%
Contains more Vitamin K +5525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Parsnip
Parsnip
Contains more Water +12%
Contains more Fats +200%
Contains more Carbs +92.6%
Contains more Other +180%
Equal in Protein - 1.2
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more Water +12%
Contains more Fats +200%
Contains more Carbs +92.6%
Contains more Other +180%
Equal in Protein - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Parsnip
Parsnip
Contains less Saturated Fat -16%
Contains more Monounsaturated Fat +761.5%
Contains more Polyunsaturated fat +176.5%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -16%
Contains more Monounsaturated Fat +761.5%
Contains more Polyunsaturated fat +176.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Parsnip
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Parsnip Opinion
Net carbs 7.64g 13.09g Parsnip
Protein 1.1g 1.2g Parsnip
Fats 0.1g 0.3g Parsnip
Carbs 9.34g 17.99g Parsnip
Calories 40kcal 75kcal Parsnip
Fructose 1.29g Onion
Sugar 4.24g 4.8g Onion
Fiber 1.7g 4.9g Parsnip
Calcium 23mg 36mg Parsnip
Iron 0.21mg 0.59mg Parsnip
Magnesium 10mg 29mg Parsnip
Phosphorus 29mg 71mg Parsnip
Potassium 146mg 375mg Parsnip
Sodium 4mg 10mg Onion
Zinc 0.17mg 0.59mg Parsnip
Copper 0.039mg 0.12mg Parsnip
Manganese 0.129mg 0.56mg Parsnip
Selenium 0.5µg 1.8µg Parsnip
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg 1.49mg Parsnip
Vitamin C 7.4mg 17mg Parsnip
Vitamin B1 0.046mg 0.09mg Parsnip
Vitamin B2 0.027mg 0.05mg Parsnip
Vitamin B3 0.116mg 0.7mg Parsnip
Vitamin B5 0.123mg 0.6mg Parsnip
Vitamin B6 0.12mg 0.09mg Onion
Folate 19µg 67µg Parsnip
Vitamin K 0.4µg 22.5µg Parsnip
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.05g Onion
Monounsaturated Fat 0.013g 0.112g Parsnip
Polyunsaturated fat 0.017g 0.047g Parsnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Parsnip
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
25%
Parsnip
Minerals Daily Need Coverage Score
8%
Onion
26%
Parsnip

Comparison summary

Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.2)
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.