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Parsnip vs. Carrot — Health Impact and Nutrition Comparison

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Article author photo Christelle  Tchakerian by Christelle Tchakerian | Last updated on July 04, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Parsnip
vs
Carrot

Summary

Parsnips are richer in minerals. Carrots are recommended for people following low-fat, low-carb, low-calorie, or low-glycemic index diets.

Carrots are richer in water, while parsnips contain two times more amounts of carbohydrates. Parsnips are especially richer in folate. In contrast, carrots have more vitamin A

Introduction 

This article will compare two famous root vegetables - parsnip and carrot, focusing on their nutritional content and health impact

Carrots and parsnips are root vegetables belonging to the Apiaceae family (family of parsley and celery).

Both vegetables can be consumed in a variety of ways, such as baked, boiled, fried, sauteed, roasted, steamed, and grilled. Both carrots and parsnips are packed with nutrients, antioxidants, and fiber.

General differences

Parsnips are richer in minerals. They are cheaper than carrots, with a difference of around 0.4$. These vegetables may have a long shelf life, given they are stored in a cool place to avoid the loss of their moisture content (1).

Nowadays, carrots and parsnips are becoming popular root vegetables with increased awareness about a healthy lifestyle. They are easy additions to one’s diet. However, parsnips and carrots differ in taste profile, nutrients they provide, and health impacts. Let’s compare and contrast visuals to discuss how these two items are nutritionally similar or different, along with the benefits associated with these foods.  

Appearance

Carrots and parsnips consist of two parts - edible and non-edible. The non-edible part is a bunch of leaves, which are taller in parsnip plants.

Carrot's edible part is an orange solid root with a juicy texture which is usually long and cylindrical. The shape may vary from it to blunt and short. 

Parsnips are taproots that look like carrots in shape but have a creamy color

Taste

Different carrots have distinct tastes. These flavors range from bitter to sweet. Usually, carrots are generally sweet.

On the other hand, parsnips have a spicy sweet taste. Both carrots and parsnips have wood-like hard structures when raw.

Weight Loss and Diets

Since parsnips and carrots are low in calories and high in fiber, they contribute to satiety. They allow one to feel full, thus reducing the number of snacks between meals (by inhibiting the production of ghrelin hormone). Lower energy density allows for a higher volume of food to be consumed. This helps people feel fuller while consuming fewer calories.

Moreover, eating foods rich in fiber helps stabilize blood sugar and prevent crashes.

Carrots are preferred over parsnips in low-calorie, low-fat, low-carb, and low-glycemic index diets.

Nutrition

We will refer to the infographics below to compare the nutritional content of carrots and parsnips. Carrots are slightly richer in water, while parsnips contain nearly two times more carbs than carrots. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Carrot
Contains more Protein +29%
Contains more Fats +25%
Contains more Carbs +87.8%
Contains more Water +11%
Equal in Other - 0.96
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +29%
Contains more Fats +25%
Contains more Carbs +87.8%
Contains more Water +11%
Equal in Other - 0.96

Minerals

The mineral comparison score is given according to the number of minerals by which one food or another is richer.

Carrot was given a score of 0, while parsnip was given a mineral score of 8. Parsnip is richer in iron, potassium, magnesium, copper, zinc, and phosphorus. Parsnips contain 85.5% less sodium compared to carrots.

300g of parsnip covers 74% of the daily need for manganese

Both food items are equal in their calcium content.

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.
Parsnip
10
:
0
Carrot
Contains more Iron +96.7%
Contains more Magnesium +141.7%
Contains more Phosphorus +102.9%
Contains more Potassium +17.2%
Contains less Sodium -85.5%
Contains more Zinc +145.8%
Contains more Copper +166.7%
Contains more Manganese +291.6%
Contains more Selenium +1700%
Equal in Calcium - 33
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 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +96.7%
Contains more Magnesium +141.7%
Contains more Phosphorus +102.9%
Contains more Potassium +17.2%
Contains less Sodium -85.5%
Contains more Zinc +145.8%
Contains more Copper +166.7%
Contains more Manganese +291.6%
Contains more Selenium +1700%
Equal in Calcium - 33

Vitamins

Vitamin comparison score shows the number of vitamins by which one or another food is richer.

Carrot received a vitamin score of 4, while parsnip received a vitamin score of 6. Carrot is richer in vitamin B3, vitamin B6, and vitamin B2.

Meanwhile, parsnip is richer in vitamin C, vitamin E, vitamin B1, vitamin B5, and vitamin K. Parsnips contain 252.6% more folate than carrots.

Finally, 100g of carrots contains 16706 IU of vitamin A (provitamin A carotenoid), while parsnips contain none.

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.
:
4
Carrot
Contains more Vitamin E +125.8%
Contains more Vitamin C +188.1%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B5 +119.8%
Contains more Folate +252.6%
Contains more Vitamin K +70.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +40.4%
Contains more Vitamin B6 +53.3%
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 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +125.8%
Contains more Vitamin C +188.1%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B5 +119.8%
Contains more Folate +252.6%
Contains more Vitamin K +70.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +40.4%
Contains more Vitamin B6 +53.3%

Calories

Parsnips are around 1.82 times higher in calories compared to carrots.

Carbohydrates

Parsnips are 1.88 times higher in carbohydrates than carrots. 18% of daily carbohydrate needs are covered by 300g of parsnips, while only 10% are covered by 300g of carrots. Carrots contain fewer sugars. 

Fiber

Parsnips are 1.75 times richer in fiber than carrots. Parsnips are rich in both soluble and insoluble fiber, while carrots are especially high in soluble fiber

Protein

Parsnips are higher in protein than carrots. 7% of daily protein needs are covered by 300g of parsnips. On the other hand, 6% of protein’s daily needs are covered by 300g of carrots.

Fats

Both foods contain less than one gram of fats per 100g. Hence, fat content is negligible.  

Glycemic Index

Carrot has a notably lower glycemic index value compared to parsnip. The difference in glycemic index is 58 GI units.

Carrot is a low glycemic index food, while parsnips have a high glycemic index. You can have a look at our glycemic index chart page to get more information about the GI values of different foods. 

Health Benefits

Cardiovascular Health

Studies show that high beta-carotene levels found in carrots may protect against cardiovascular disease (2). Moreover, another study explored the effects of carrot juice on cardiovascular health (3). The results revealed that consuming 16 fluid ounces of freshly squeezed carrot juice for three months enhances the cardiovascular system by increasing the body’s antioxidant status. The results also showed the cardioprotective function of carrot juice by the mechanism of reduced lipid peroxidation (3).

Carrot extracts have been shown to lower the risk of myocardial infarction in rats (4). Furthermore, a study showed an inverse relationship between consumption of beta-carotene-rich fruits and vegetables and cardiovascular disease-related mortality (5).

Another potential risk of cardiovascular disease, especially atherosclerosis, is high blood cholesterol. Carrot intake has been linked with low cholesterol concentrations in blood (20) (21). 

Parsnips have a high potassium content. It is understood that by reducing blood pressure and controlling heart rate, potassium protects heart health.

Additionally, parsnips are rich in folate. Folate reduces the odds of having a stroke (6). Moreover, parsnips have a high fiber content. Adequate fiber in the diet helps reduce the odds of cardiovascular disease and coronary heart disease (7).

In conclusion, parsnips and carrots have cardioprotective, and heart health-promoting attributes.

Diabetes

A study showed that carrot powder prevented high blood sugar in type 1 diabetic rats (8).

Carrots are non-starchy vegetables. According to the American Diabetes Association, half of one’s plate can be filled with carrots, as weight loss and knowing what to eat are essential to regulating blood sugar in type 2 diabetic patients (9).

Regarding parsnips, they are high in antioxidants. It has been hypothesized that antioxidants have a preventive effect on the development of type 2 diabetes (10).

Moreover, both parsnips and carrots are high in fiber. Fiber helps regulate blood sugar levels.

Cancer

A study explored the effect of high carrot consumption (32 g of raw carrot per day) on the risk of colorectal cancer. The results showed a 17% decrease in the risk of colorectal cancer, given this high consumption.

A meta-analysis indicated that high consumption of carrots could decrease the risk of breast cancer (11). Furthermore, a study revealed that carrot consumption could be inversely correlated with the odds of prostate cancer (12).

Parsnips may also play a role in the prevention of cancer. According to the American Institute for Cancer Research, parsnips contain cancer-fighting folate (13). The smaller the parsnip, the higher the antioxidant level (14). Moreover, vitamin C is an antioxidant with free-radical scavenging activity. Thus, it protects against cancer. The fact that parsnips are rich in vitamin C may indicate their role in cancer prevention.

A study showed the possible chemoprotective effects of polyacetylenes extracted from carrot and parsnip and their cytotoxic activities (15). Therefore, to a certain extent, parsnips and carrots may have chemoprotective and cancer-preventing effects.

Eye health

Vitamin A is essential for eye health. Vitamin A hypovitaminosis results in a disease called nighttime blindness. Carrots are a great source of that vitamin. Hence, carrot intake may be helpful in retinal disease and age-related macular degeneration treatment (22). 

Downsides and Risks

Allergy

There have been reports of phytophotodermatitis when picking parsnips (16). Phytophotodermatitis (PPD) is a skin-related inflammatory response that occurs as a result of a class of compounds known as furanocoumarins, reacting in the presence of light and causing skin rashes (17).

PPD can also be caused by many vegetables of the carrot family (17). A study showed that sunscreen containing carrot extract might lead to PPD (18). A study has confirmed the allergenicity of carrots through a double-blinded placebo-controlled food challenge (19).

Toxicity

Carrots are rich in vitamin A. Overconsumption of vitamin A may lead to toxicity and hypervitaminosis as this vitamin is fat-soluble. It’s important to note that the toxicity is mainly triggered by the overuse of vitamin A supplementation and not by the overconsumption of the carrot itself.

Article author photo Christelle  Tchakerian
Education: Institute for Integrative Nutrition New York
Last updated: July 04, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Parsnip vs Carrot infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Carrot
Contains more Monounsaturated Fat +700%
Contains less Saturated Fat -26%
Contains more Polyunsaturated fat +148.9%
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +700%
Contains less Saturated Fat -26%
Contains more Polyunsaturated fat +148.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Carrot Opinion
Net carbs 13.09g 6.78g Parsnip
Protein 1.2g 0.93g Parsnip
Fats 0.3g 0.24g Parsnip
Carbs 17.99g 9.58g Parsnip
Calories 75kcal 41kcal Parsnip
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.8g 4.74g Carrot
Fiber 4.9g 2.8g Parsnip
Calcium 36mg 33mg Parsnip
Iron 0.59mg 0.3mg Parsnip
Magnesium 29mg 12mg Parsnip
Phosphorus 71mg 35mg Parsnip
Potassium 375mg 320mg Parsnip
Sodium 10mg 69mg Parsnip
Zinc 0.59mg 0.24mg Parsnip
Copper 0.12mg 0.045mg Parsnip
Manganese 0.56mg 0.143mg Parsnip
Selenium 1.8µg 0.1µg Parsnip
Vitamin A 0IU 16706IU Carrot
Vitamin A RAE 0µg 835µg Carrot
Vitamin E 1.49mg 0.66mg Parsnip
Vitamin C 17mg 5.9mg Parsnip
Vitamin B1 0.09mg 0.066mg Parsnip
Vitamin B2 0.05mg 0.058mg Carrot
Vitamin B3 0.7mg 0.983mg Carrot
Vitamin B5 0.6mg 0.273mg Parsnip
Vitamin B6 0.09mg 0.138mg Carrot
Folate 67µg 19µg Parsnip
Vitamin K 22.5µg 13.2µg Parsnip
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.05g 0.037g Carrot
Monounsaturated Fat 0.112g 0.014g Parsnip
Polyunsaturated fat 0.047g 0.117g Carrot

Which food is preferable for your diet?

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

People also compare

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
98%
Carrot
Minerals Daily Need Coverage Score
26%
Parsnip
12%
Carrot

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 59mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.4)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 58)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.