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Parsnip vs. Rapini — In-Depth Nutrition Comparison

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The main differences between Parsnip and Rapini

  • Parsnip is richer in Fiber, Copper, and Manganese, yet Rapini is richer in Vitamin K, Iron, Vitamin A RAE, Calcium, Vitamin B6, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Vitamin K from Rapini is 168% higher.
  • Parsnip contains 3 times more Copper than Rapini. Parsnip contains 0.12mg of Copper, while Rapini contains 0.042mg.

Food types used in this article are Parsnips, raw and Broccoli raab, raw.

Infographic

Parsnip vs Rapini 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.
:
4
Rapini
Contains more Magnesium +31.8%
Contains more Potassium +91.3%
Contains less Sodium -69.7%
Contains more Copper +185.7%
Contains more Manganese +41.8%
Contains more Selenium +80%
Contains more Calcium +200%
Contains more Iron +262.7%
Contains more Zinc +30.5%
Equal in Phosphorus - 73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +31.8%
Contains more Potassium +91.3%
Contains less Sodium -69.7%
Contains more Copper +185.7%
Contains more Manganese +41.8%
Contains more Selenium +80%
Contains more Calcium +200%
Contains more Iron +262.7%
Contains more Zinc +30.5%
Equal in Phosphorus - 73

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.
:
9
Rapini
Contains more Vitamin B5 +86.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +158%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B6 +90%
Contains more Folate +23.9%
Contains more Vitamin K +895.6%
Equal in Vitamin E - 1.62
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B5 +86.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +158%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B6 +90%
Contains more Folate +23.9%
Contains more Vitamin K +895.6%
Equal in Vitamin E - 1.62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Rapini
Contains more Carbs +531.2%
Contains more Protein +164.2%
Contains more Fats +63.3%
Contains more Water +16.4%
Equal in Other - 0.94
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Carbs +531.2%
Contains more Protein +164.2%
Contains more Fats +63.3%
Contains more Water +16.4%
Equal in Other - 0.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Rapini
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +176.6%
Equal in Saturated Fat - 0.05
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +176.6%
Equal in Saturated Fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Rapini Opinion
Net carbs 13.09g 0.15g Parsnip
Protein 1.2g 3.17g Rapini
Fats 0.3g 0.49g Rapini
Carbs 17.99g 2.85g Parsnip
Calories 75kcal 22kcal Parsnip
Fructose 0.17g Rapini
Sugar 4.8g 0.38g Rapini
Fiber 4.9g 2.7g Parsnip
Calcium 36mg 108mg Rapini
Iron 0.59mg 2.14mg Rapini
Magnesium 29mg 22mg Parsnip
Phosphorus 71mg 73mg Rapini
Potassium 375mg 196mg Parsnip
Sodium 10mg 33mg Parsnip
Zinc 0.59mg 0.77mg Rapini
Copper 0.12mg 0.042mg Parsnip
Manganese 0.56mg 0.395mg Parsnip
Selenium 1.8µg 1µg Parsnip
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 1.49mg 1.62mg Rapini
Vitamin C 17mg 20.2mg Rapini
Vitamin B1 0.09mg 0.162mg Rapini
Vitamin B2 0.05mg 0.129mg Rapini
Vitamin B3 0.7mg 1.221mg Rapini
Vitamin B5 0.6mg 0.322mg Parsnip
Vitamin B6 0.09mg 0.171mg Rapini
Folate 67µg 83µg Rapini
Vitamin K 22.5µg 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.05g
Monounsaturated Fat 0.112g 0.026g Parsnip
Polyunsaturated fat 0.047g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Rapini
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
25%
Parsnip
86%
Rapini
Minerals Daily Need Coverage Score
26%
Parsnip
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 23mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.05 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.