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  6. Zucchini vs. Parsnip

Zucchini vs. Parsnip — In-Depth Nutrition Comparison

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A recap on differences between Zucchini and Parsnip

  • Zucchini is higher in Vitamin B6, yet Parsnip is higher in Manganese, Fiber, Vitamin K, Folate, Vitamin E , Vitamin B5, and Copper.
  • Parsnip covers your daily Manganese needs 17% more than Zucchini.
  • Zucchini contains 2 times more Vitamin B6 than Parsnip. While Zucchini contains 0.163mg of Vitamin B6, Parsnip contains only 0.09mg.

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

Infographic

Zucchini vs Parsnip 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.
Zucchini
Zucchini
1
:
9
Parsnip
Parsnip
Contains less Sodium -20%
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%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains less Sodium -20%
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%

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.
Zucchini
Zucchini
4
:
6
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88%
Contains more Vitamin B6 +81.1%
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%
Equal in Vitamin C - 17
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88%
Contains more Vitamin B6 +81.1%
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%
Equal in Vitamin C - 17

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Parsnip
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 Zucchini Parsnip Opinion
Net carbs 2.11g 13.09g Parsnip
Protein 1.21g 1.2g Zucchini
Fats 0.32g 0.3g Zucchini
Carbs 3.11g 17.99g Parsnip
Calories 17kcal 75kcal Parsnip
Fructose 1.38g Zucchini
Sugar 2.5g 4.8g Zucchini
Fiber 1g 4.9g Parsnip
Calcium 16mg 36mg Parsnip
Iron 0.37mg 0.59mg Parsnip
Magnesium 18mg 29mg Parsnip
Phosphorus 38mg 71mg Parsnip
Potassium 261mg 375mg Parsnip
Sodium 8mg 10mg Zucchini
Zinc 0.32mg 0.59mg Parsnip
Copper 0.053mg 0.12mg Parsnip
Manganese 0.177mg 0.56mg Parsnip
Selenium 0.2µg 1.8µg Parsnip
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 1.49mg Parsnip
Vitamin C 17.9mg 17mg Zucchini
Vitamin B1 0.045mg 0.09mg Parsnip
Vitamin B2 0.094mg 0.05mg Zucchini
Vitamin B3 0.451mg 0.7mg Parsnip
Vitamin B5 0.204mg 0.6mg Parsnip
Vitamin B6 0.163mg 0.09mg Zucchini
Folate 24µg 67µg Parsnip
Vitamin K 4.3µg 22.5µg 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 0.084g 0.05g Parsnip
Monounsaturated Fat 0.011g 0.112g Parsnip
Polyunsaturated fat 0.091g 0.047g 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
Zucchini Parsnip
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
16%
Zucchini
25%
Parsnip
Minerals Daily Need Coverage Score
12%
Zucchini
26%
Parsnip

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.