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Parsnip vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Parsnip and Yam

  • Parsnip has more Vitamin K, Folate, Manganese, Vitamin E , Vitamin B5, and Vitamin C, however, Yam is richer in Vitamin B6, and Potassium.
  • Parsnip covers your daily Vitamin K needs 17% more than Yam.
  • Yam has 4 times less Vitamin E than Parsnip. Parsnip has 1.49mg of Vitamin E , while Yam has 0.34mg.

Specific food types used in this comparison are Parsnips, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Parsnip vs Yam 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.
:
3
Yam
Contains more Calcium +157.1%
Contains more Iron +13.5%
Contains more Magnesium +61.1%
Contains more Phosphorus +44.9%
Contains more Zinc +195%
Contains more Manganese +50.9%
Contains more Selenium +157.1%
Contains more Potassium +78.7%
Contains less Sodium -20%
Contains more Copper +26.7%
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% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +157.1%
Contains more Iron +13.5%
Contains more Magnesium +61.1%
Contains more Phosphorus +44.9%
Contains more Zinc +195%
Contains more Manganese +50.9%
Contains more Selenium +157.1%
Contains more Potassium +78.7%
Contains less Sodium -20%
Contains more Copper +26.7%

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.
:
3
Yam
Contains more Vitamin E +338.2%
Contains more Vitamin C +40.5%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +92.9%
Contains more Folate +318.8%
Contains more Vitamin K +878.3%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +153.3%
Equal in Vitamin B1 - 0.095
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 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin E +338.2%
Contains more Vitamin C +40.5%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +92.9%
Contains more Folate +318.8%
Contains more Vitamin K +878.3%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +153.3%
Equal in Vitamin B1 - 0.095

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Yam
Contains more Fats +114.3%
Contains more Water +13.4%
Contains more Other +28.9%
Contains more Protein +24.2%
Contains more Carbs +52.8%
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +114.3%
Contains more Water +13.4%
Contains more Other +28.9%
Contains more Protein +24.2%
Contains more Carbs +52.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Yam
Contains more Monounsaturated Fat +2140%
Contains less Saturated Fat -42%
Contains more Polyunsaturated fat +27.7%
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +2140%
Contains less Saturated Fat -42%
Contains more Polyunsaturated fat +27.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Yam Opinion
Net carbs 13.09g 23.58g Yam
Protein 1.2g 1.49g Yam
Fats 0.3g 0.14g Parsnip
Carbs 17.99g 27.48g Yam
Calories 75kcal 116kcal Yam
Sugar 4.8g 0.49g Yam
Fiber 4.9g 3.9g Parsnip
Calcium 36mg 14mg Parsnip
Iron 0.59mg 0.52mg Parsnip
Magnesium 29mg 18mg Parsnip
Phosphorus 71mg 49mg Parsnip
Potassium 375mg 670mg Yam
Sodium 10mg 8mg Yam
Zinc 0.59mg 0.2mg Parsnip
Copper 0.12mg 0.152mg Yam
Manganese 0.56mg 0.371mg Parsnip
Selenium 1.8µg 0.7µg Parsnip
Vitamin A 0IU 122IU Yam
Vitamin A RAE 0µg 6µg Yam
Vitamin E 1.49mg 0.34mg Parsnip
Vitamin C 17mg 12.1mg Parsnip
Vitamin B1 0.09mg 0.095mg Yam
Vitamin B2 0.05mg 0.028mg Parsnip
Vitamin B3 0.7mg 0.552mg Parsnip
Vitamin B5 0.6mg 0.311mg Parsnip
Vitamin B6 0.09mg 0.228mg Yam
Folate 67µg 16µg Parsnip
Vitamin K 22.5µg 2.3µg Parsnip
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.05g 0.029g Yam
Monounsaturated Fat 0.112g 0.005g Parsnip
Polyunsaturated fat 0.047g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Yam
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
15%
Yam
Minerals Daily Need Coverage Score
26%
Parsnip
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.2)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.