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Cassava vs. Parsnip — In-Depth Nutrition Comparison

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Important differences between cassava and parsnip

  • Cassava has less vitamin K, fiber, folate, vitamin B5, vitamin E, manganese, and phosphorus.
  • Parsnip's daily need coverage for vitamin K is 17% more.
  • Cassava is lower in sugar.

The food varieties used in the comparison are Cassava, raw and Parsnips, raw.

Infographic

Cassava vs Parsnip 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Parsnip
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +38.4%
Contains more IronIron +118.5%
Contains more CopperCopper +20%
Contains more ZincZinc +73.5%
Contains more PhosphorusPhosphorus +163%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +45.8%
Contains more SeleniumSelenium +157.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Contains more Vitamin CVitamin C +21.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +22%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +684.2%
Contains more Vitamin B5Vitamin B5 +460.7%
Contains more Vitamin KVitamin K +1084.2%
Contains more FolateFolate +148.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Parsnip DV% diff.
Vitamin K 1.9µg 22.5µg 17%
Fiber 1.8g 4.9g 12%
Folate 27µg 67µg 10%
Vitamin B5 0.107mg 0.6mg 10%
Vitamin E 0.19mg 1.49mg 9%
Manganese 0.384mg 0.56mg 8%
Carbs 38.06g 17.99g 7%
Phosphorus 27mg 71mg 6%
Choline 23.7mg 4%
Calories 160kcal 75kcal 4%
Iron 0.27mg 0.59mg 4%
Vitamin C 20.6mg 17mg 4%
Potassium 271mg 375mg 3%
Zinc 0.34mg 0.59mg 2%
Calcium 16mg 36mg 2%
Magnesium 21mg 29mg 2%
Selenium 0.7µg 1.8µg 2%
Copper 0.1mg 0.12mg 2%
Vitamin B3 0.854mg 0.7mg 1%
Protein 1.36g 1.2g 0%
Fats 0.28g 0.3g 0%
Net carbs 36.26g 13.09g N/A
Sugar 1.7g 4.8g N/A
Sodium 14mg 10mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.087mg 0.09mg 0%
Vitamin B2 0.048mg 0.05mg 0%
Vitamin B6 0.088mg 0.09mg 0%
Saturated fat 0.074g 0.05g 0%
Monounsaturated fat 0.075g 0.112g 0%
Polyunsaturated fat 0.048g 0.047g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +13.3%
Contains more CarbsCarbs +111.6%
Contains more WaterWater +33.3%
Contains more OtherOther +58.1%
~equal in Fats ~0.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -32.4%
Contains more Mono. FatMonounsaturated fat +49.3%
~equal in Polyunsaturated fat ~0.047g

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.