Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Parsnip vs. Cauliflower — In-Depth Nutrition Comparison

Compare

Summary of differences between Parsnip and Cauliflower

  • Parsnip has more Manganese, Fiber, Vitamin E , Copper, and Vitamin K, however, Cauliflower is higher in Vitamin C, and Vitamin B6.
  • Cauliflower covers your daily need of Vitamin C 35% more than Parsnip.
  • Parsnip has 19 times more Vitamin E than Cauliflower. While Parsnip has 1.49mg of Vitamin E , Cauliflower has only 0.08mg.

These are the specific foods used in this comparison Parsnips, raw and Cauliflower, raw.

Infographic

Parsnip vs Cauliflower 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.
Contains more Calcium +63.6%
Contains more Iron +40.5%
Contains more Magnesium +93.3%
Contains more Phosphorus +61.4%
Contains more Potassium +25.4%
Contains less Sodium -66.7%
Contains more Zinc +118.5%
Contains more Copper +207.7%
Contains more Manganese +261.3%
Contains more Selenium +200%
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 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +63.6%
Contains more Iron +40.5%
Contains more Magnesium +93.3%
Contains more Phosphorus +61.4%
Contains more Potassium +25.4%
Contains less Sodium -66.7%
Contains more Zinc +118.5%
Contains more Copper +207.7%
Contains more Manganese +261.3%
Contains more Selenium +200%

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.
:
Contains more Vitamin E +1762.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +38.1%
Contains more Folate +17.5%
Contains more Vitamin K +45.2%
Contains more Vitamin C +183.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +104.4%
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin E +1762.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +38.1%
Contains more Folate +17.5%
Contains more Vitamin K +45.2%
Contains more Vitamin C +183.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +104.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +262%
Contains more Other +28.9%
Contains more Protein +60%
Contains more Water +15.8%
Equal in Fats - 0.28
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +262%
Contains more Other +28.9%
Contains more Protein +60%
Contains more Water +15.8%
Equal in Fats - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +229.4%
Contains more Polyunsaturated fat +51.6%
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +229.4%
Contains more Polyunsaturated fat +51.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Cauliflower Opinion
Net carbs 13.09g 2.97g Parsnip
Protein 1.2g 1.92g Cauliflower
Fats 0.3g 0.28g Parsnip
Carbs 17.99g 4.97g Parsnip
Calories 75kcal 25kcal Parsnip
Fructose 0.97g Cauliflower
Sugar 4.8g 1.91g Cauliflower
Fiber 4.9g 2g Parsnip
Calcium 36mg 22mg Parsnip
Iron 0.59mg 0.42mg Parsnip
Magnesium 29mg 15mg Parsnip
Phosphorus 71mg 44mg Parsnip
Potassium 375mg 299mg Parsnip
Sodium 10mg 30mg Parsnip
Zinc 0.59mg 0.27mg Parsnip
Copper 0.12mg 0.039mg Parsnip
Manganese 0.56mg 0.155mg Parsnip
Selenium 1.8µg 0.6µg Parsnip
Vitamin E 1.49mg 0.08mg Parsnip
Vitamin C 17mg 48.2mg Cauliflower
Vitamin B1 0.09mg 0.05mg Parsnip
Vitamin B2 0.05mg 0.06mg Cauliflower
Vitamin B3 0.7mg 0.507mg Parsnip
Vitamin B5 0.6mg 0.667mg Cauliflower
Vitamin B6 0.09mg 0.184mg Cauliflower
Folate 67µg 57µg Parsnip
Vitamin K 22.5µg 15.5µg Parsnip
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.05g 0.13g Parsnip
Monounsaturated Fat 0.112g 0.034g Parsnip
Polyunsaturated fat 0.047g 0.031g Parsnip
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
26%
Parsnip
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Parsnip
Parsnip is lower in glycemic index (difference - 97)
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?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.89g)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.