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Parsnip vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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The main differences between Parsnip and Jerusalem artichoke

  • Parsnip is richer in Manganese, Vitamin K, Vitamin C, Folate, Fiber, and Vitamin E , yet Jerusalem artichoke is richer in Iron, and Vitamin B1.
  • Daily need coverage for Iron from Jerusalem artichoke is 35% higher.
  • Parsnip contains 225 times more Vitamin K than Jerusalem artichoke. Parsnip contains 22.5µg of Vitamin K, while Jerusalem artichoke contains 0.1µg.

Food types used in this article are Parsnips, raw and Jerusalem-artichokes, raw.

Infographic

Parsnip vs Jerusalem artichoke infographic
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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 +157.1%
Contains more Magnesium +70.6%
Contains more Zinc +391.7%
Contains more Manganese +833.3%
Contains more Selenium +157.1%
Contains more Iron +476.3%
Contains more Potassium +14.4%
Contains less Sodium -60%
Contains more Copper +16.7%
Equal in Phosphorus - 78
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 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +157.1%
Contains more Magnesium +70.6%
Contains more Zinc +391.7%
Contains more Manganese +833.3%
Contains more Selenium +157.1%
Contains more Iron +476.3%
Contains more Potassium +14.4%
Contains less Sodium -60%
Contains more Copper +16.7%
Equal in Phosphorus - 78

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 +684.2%
Contains more Vitamin C +325%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +16.9%
Contains more Folate +415.4%
Contains more Vitamin K +22400%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +85.7%
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 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin E +684.2%
Contains more Vitamin C +325%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +16.9%
Contains more Folate +415.4%
Contains more Vitamin K +22400%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2900%
Contains more Protein +66.7%
Contains more Other +159.2%
Equal in Carbs - 17.44
Equal in Water - 78.01
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more Fats +2900%
Contains more Protein +66.7%
Contains more Other +159.2%
Equal in Carbs - 17.44
Equal in Water - 78.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +4600%
Contains less Saturated Fat -100%
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +4600%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Jerusalem artichoke Opinion
Net carbs 13.09g 15.84g Jerusalem artichoke
Protein 1.2g 2g Jerusalem artichoke
Fats 0.3g 0.01g Parsnip
Carbs 17.99g 17.44g Parsnip
Calories 75kcal 73kcal Parsnip
Sugar 4.8g 9.6g Parsnip
Fiber 4.9g 1.6g Parsnip
Calcium 36mg 14mg Parsnip
Iron 0.59mg 3.4mg Jerusalem artichoke
Magnesium 29mg 17mg Parsnip
Phosphorus 71mg 78mg Jerusalem artichoke
Potassium 375mg 429mg Jerusalem artichoke
Sodium 10mg 4mg Jerusalem artichoke
Zinc 0.59mg 0.12mg Parsnip
Copper 0.12mg 0.14mg Jerusalem artichoke
Manganese 0.56mg 0.06mg Parsnip
Selenium 1.8µg 0.7µg Parsnip
Vitamin A 0IU 20IU Jerusalem artichoke
Vitamin A RAE 0µg 1µg Jerusalem artichoke
Vitamin E 1.49mg 0.19mg Parsnip
Vitamin C 17mg 4mg Parsnip
Vitamin B1 0.09mg 0.2mg Jerusalem artichoke
Vitamin B2 0.05mg 0.06mg Jerusalem artichoke
Vitamin B3 0.7mg 1.3mg Jerusalem artichoke
Vitamin B5 0.6mg 0.397mg Parsnip
Vitamin B6 0.09mg 0.077mg Parsnip
Folate 67µg 13µg Parsnip
Vitamin K 22.5µg 0.1µg Parsnip
Saturated Fat 0.05g 0g Jerusalem artichoke
Monounsaturated Fat 0.112g 0.004g Parsnip
Polyunsaturated fat 0.047g 0.001g Parsnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Jerusalem artichoke
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
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
26%
Parsnip
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 4.8g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke 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 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.
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.