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  6. Rapini vs. Parsnip

Rapini vs. Parsnip — In-Depth Nutrition Comparison

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The main differences between Rapini and Parsnip

  • Rapini is richer in Vitamin K, Iron, Vitamin A RAE, Calcium, Vitamin B6, Vitamin B2, and Vitamin B1, yet Parsnip is richer in Fiber, Copper, and Manganese.
  • Daily need coverage for Vitamin K from Rapini is 168% higher.

Food types used in this article are Broccoli raab, raw and Parsnips, raw.

Infographic

Rapini 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.
Rapini
Rapini
4
:
6
Parsnip
Parsnip
Contains more Calcium +200%
Contains more Iron +262.7%
Contains more Zinc +30.5%
Contains more Magnesium +31.8%
Contains more Potassium +91.3%
Contains less Sodium -69.7%
Contains more Copper +185.7%
Contains more Manganese +41.8%
Contains more Selenium +80%
Equal in Phosphorus - 71
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Calcium +200%
Contains more Iron +262.7%
Contains more Zinc +30.5%
Contains more Magnesium +31.8%
Contains more Potassium +91.3%
Contains less Sodium -69.7%
Contains more Copper +185.7%
Contains more Manganese +41.8%
Contains more Selenium +80%
Equal in Phosphorus - 71

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.
Rapini
Rapini
9
:
1
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +158%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B6 +90%
Contains more Folate +23.9%
Contains more Vitamin K +895.6%
Contains more Vitamin B5 +86.3%
Equal in Vitamin E - 1.49
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 C +18.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +158%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B6 +90%
Contains more Folate +23.9%
Contains more Vitamin K +895.6%
Contains more Vitamin B5 +86.3%
Equal in Vitamin E - 1.49

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Parsnip
Parsnip
Contains more Protein +164.2%
Contains more Fats +63.3%
Contains more Water +16.4%
Contains more Carbs +531.2%
Equal in Other - 0.98
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 Protein +164.2%
Contains more Fats +63.3%
Contains more Water +16.4%
Contains more Carbs +531.2%
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
1
Parsnip
Parsnip
Contains more Polyunsaturated fat +176.6%
Contains more Monounsaturated Fat +330.8%
Equal in Saturated Fat - 0.05
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains more Polyunsaturated fat +176.6%
Contains more Monounsaturated Fat +330.8%
Equal in Saturated 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.
Rapini Parsnip
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Parsnip Opinion
Net carbs 0.15g 13.09g Parsnip
Protein 3.17g 1.2g Rapini
Fats 0.49g 0.3g Rapini
Carbs 2.85g 17.99g Parsnip
Calories 22kcal 75kcal Parsnip
Fructose 0.17g Rapini
Sugar 0.38g 4.8g Rapini
Fiber 2.7g 4.9g Parsnip
Calcium 108mg 36mg Rapini
Iron 2.14mg 0.59mg Rapini
Magnesium 22mg 29mg Parsnip
Phosphorus 73mg 71mg Rapini
Potassium 196mg 375mg Parsnip
Sodium 33mg 10mg Parsnip
Zinc 0.77mg 0.59mg Rapini
Copper 0.042mg 0.12mg Parsnip
Manganese 0.395mg 0.56mg Parsnip
Selenium 1µg 1.8µg Parsnip
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 1.49mg Rapini
Vitamin C 20.2mg 17mg Rapini
Vitamin B1 0.162mg 0.09mg Rapini
Vitamin B2 0.129mg 0.05mg Rapini
Vitamin B3 1.221mg 0.7mg Rapini
Vitamin B5 0.322mg 0.6mg Parsnip
Vitamin B6 0.171mg 0.09mg Rapini
Folate 83µg 67µg Rapini
Vitamin K 224µg 22.5µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.05g
Monounsaturated Fat 0.026g 0.112g Parsnip
Polyunsaturated fat 0.13g 0.047g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini 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
86%
Rapini
25%
Parsnip
Minerals Daily Need Coverage Score
27%
Rapini
26%
Parsnip

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 23mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.05 g)
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.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.