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  6. Parsnip vs. Zucchini

Parsnip vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between Parsnip and Zucchini

  • Parsnip is higher in Manganese, Fiber, Vitamin K, Folate, Vitamin E , Vitamin B5, and Copper, yet Zucchini is higher in Vitamin B6.
  • Parsnip covers your daily Manganese needs 17% more than Zucchini.
  • Parsnip contains 12 times more Vitamin E than Zucchini. While Parsnip contains 1.49mg of Vitamin E , Zucchini contains only 0.12mg.

Food varieties used in this article are Parsnips, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Parsnip vs Zucchini 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
9
:
1
Zucchini
Zucchini
Contains more Calcium +125%
Contains more Iron +59.5%
Contains more Magnesium +61.1%
Contains more Phosphorus +86.8%
Contains more Potassium +43.7%
Contains more Zinc +84.4%
Contains more Copper +126.4%
Contains more Manganese +216.4%
Contains more Selenium +800%
Contains less Sodium -20%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +125%
Contains more Iron +59.5%
Contains more Magnesium +61.1%
Contains more Phosphorus +86.8%
Contains more Potassium +43.7%
Contains more Zinc +84.4%
Contains more Copper +126.4%
Contains more Manganese +216.4%
Contains more Selenium +800%
Contains less Sodium -20%

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
6
:
4
Zucchini
Zucchini
Contains more Vitamin E +1141.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +194.1%
Contains more Folate +179.2%
Contains more Vitamin K +423.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88%
Contains more Vitamin B6 +81.1%
Equal in Vitamin C - 17.9
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +1141.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +194.1%
Contains more Folate +179.2%
Contains more Vitamin K +423.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88%
Contains more Vitamin B6 +81.1%
Equal in Vitamin C - 17.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
2
:
3
Zucchini
Zucchini
Contains more Carbs +478.5%
Contains more Other +71.9%
Contains more Water +19.2%
Equal in Protein - 1.21
Equal in Fats - 0.32
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +478.5%
Contains more Other +71.9%
Contains more Water +19.2%
Equal in Protein - 1.21
Equal in Fats - 0.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -40.5%
Contains more Monounsaturated Fat +918.2%
Contains more Polyunsaturated fat +93.6%
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -40.5%
Contains more Monounsaturated Fat +918.2%
Contains more Polyunsaturated fat +93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Zucchini Opinion
Net carbs 13.09g 2.11g Parsnip
Protein 1.2g 1.21g Zucchini
Fats 0.3g 0.32g Zucchini
Carbs 17.99g 3.11g Parsnip
Calories 75kcal 17kcal Parsnip
Fructose 1.38g Zucchini
Sugar 4.8g 2.5g Zucchini
Fiber 4.9g 1g Parsnip
Calcium 36mg 16mg Parsnip
Iron 0.59mg 0.37mg Parsnip
Magnesium 29mg 18mg Parsnip
Phosphorus 71mg 38mg Parsnip
Potassium 375mg 261mg Parsnip
Sodium 10mg 8mg Zucchini
Zinc 0.59mg 0.32mg Parsnip
Copper 0.12mg 0.053mg Parsnip
Manganese 0.56mg 0.177mg Parsnip
Selenium 1.8µg 0.2µg Parsnip
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 1.49mg 0.12mg Parsnip
Vitamin C 17mg 17.9mg Zucchini
Vitamin B1 0.09mg 0.045mg Parsnip
Vitamin B2 0.05mg 0.094mg Zucchini
Vitamin B3 0.7mg 0.451mg Parsnip
Vitamin B5 0.6mg 0.204mg Parsnip
Vitamin B6 0.09mg 0.163mg Zucchini
Folate 67µg 24µg Parsnip
Vitamin K 22.5µg 4.3µg Parsnip
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.05g 0.084g Parsnip
Monounsaturated Fat 0.112g 0.011g Parsnip
Polyunsaturated fat 0.047g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
26%
Parsnip
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 82)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.034g)
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 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.