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  6. Parsnip vs. Garden asparagus

Parsnip vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Parsnip and Garden asparagus different?

  • Parsnip is higher in Manganese, Vitamin C, Fiber, Vitamin B5, and Potassium, however, Garden asparagus is richer in Iron, Vitamin K, Copper, and Vitamin B2.
  • Daily need coverage for Iron from Garden asparagus is 19% higher.
  • Parsnip contains 4 times more Manganese than Garden asparagus. While Parsnip contains 0.56mg of Manganese, Garden asparagus contains only 0.158mg.

Parsnips, raw and Asparagus, raw are the varieties used in this article.

Infographic

Parsnip vs Garden asparagus 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.
Parsnip
Parsnip
6
:
4
Garden asparagus
Garden asparagus
Contains more Calcium +50%
Contains more Magnesium +107.1%
Contains more Phosphorus +36.5%
Contains more Potassium +85.6%
Contains more Manganese +254.4%
Contains more Iron +262.7%
Contains less Sodium -80%
Contains more Copper +57.5%
Contains more Selenium +27.8%
Equal in Zinc - 0.54
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +50%
Contains more Magnesium +107.1%
Contains more Phosphorus +36.5%
Contains more Potassium +85.6%
Contains more Manganese +254.4%
Contains more Iron +262.7%
Contains less Sodium -80%
Contains more Copper +57.5%
Contains more Selenium +27.8%
Equal in Zinc - 0.54

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.
Parsnip
Parsnip
4
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin E +31.9%
Contains more Vitamin C +203.6%
Contains more Vitamin B5 +119%
Contains more Folate +28.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +182%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +84.9%
Equal in Vitamin B6 - 0.091
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin E +31.9%
Contains more Vitamin C +203.6%
Contains more Vitamin B5 +119%
Contains more Folate +28.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +182%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +84.9%
Equal in Vitamin B6 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +150%
Contains more Carbs +363.7%
Contains more Other +69%
Contains more Protein +83.3%
Contains more Water +17.2%
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +150%
Contains more Carbs +363.7%
Contains more Other +69%
Contains more Protein +83.3%
Contains more Water +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
1
:
2
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -20%
Equal in Polyunsaturated fat - 0.05
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -20%
Equal in Polyunsaturated 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 Garden asparagus
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Garden asparagus Opinion
Net carbs 13.09g 1.78g Parsnip
Protein 1.2g 2.2g Garden asparagus
Fats 0.3g 0.12g Parsnip
Carbs 17.99g 3.88g Parsnip
Calories 75kcal 20kcal Parsnip
Fructose 1g Garden asparagus
Sugar 4.8g 1.88g Garden asparagus
Fiber 4.9g 2.1g Parsnip
Calcium 36mg 24mg Parsnip
Iron 0.59mg 2.14mg Garden asparagus
Magnesium 29mg 14mg Parsnip
Phosphorus 71mg 52mg Parsnip
Potassium 375mg 202mg Parsnip
Sodium 10mg 2mg Garden asparagus
Zinc 0.59mg 0.54mg Parsnip
Copper 0.12mg 0.189mg Garden asparagus
Manganese 0.56mg 0.158mg Parsnip
Selenium 1.8µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 1.49mg 1.13mg Parsnip
Vitamin C 17mg 5.6mg Parsnip
Vitamin B1 0.09mg 0.143mg Garden asparagus
Vitamin B2 0.05mg 0.141mg Garden asparagus
Vitamin B3 0.7mg 0.978mg Garden asparagus
Vitamin B5 0.6mg 0.274mg Parsnip
Vitamin B6 0.09mg 0.091mg Garden asparagus
Folate 67µg 52µg Parsnip
Vitamin K 22.5µg 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.05g 0.04g Garden asparagus
Monounsaturated Fat 0.112g 0g Parsnip
Polyunsaturated fat 0.047g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Garden asparagus
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
29%
Garden asparagus
Minerals Daily Need Coverage Score
26%
Parsnip
25%
Garden asparagus

Comparison summary

Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 65)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.