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Cauliflower vs Parsnip - In-Depth Nutrition Comparison

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Summary of differences between Cauliflower and Parsnip

  • Cauliflower has more Vitamin C, and Vitamin B6, however Parsnip is higher in Manganese, Fiber, Vitamin E , Copper, and Vitamin K.
  • Cauliflower covers your daily need of Vitamin C 35% more than Parsnip.
  • Cauliflower has 2 times more Vitamin B6 than Parsnip. While Cauliflower has 0.184mg of Vitamin B6, Parsnip has only 0.09mg.

These are the specific foods used in this comparison Cauliflower, raw and Parsnips, raw.

Infographic

Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +63.6%
Contains more Iron +40.5%
Contains more Magnesium +93.3%
Contains more Phosphorus +61.4%
Contains more Potassium +25.4%
Contains less Sodium -66.7%
Contains more Zinc +118.5%
Contains more Copper +207.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains more Calcium +63.6%
Contains more Iron +40.5%
Contains more Magnesium +93.3%
Contains more Phosphorus +61.4%
Contains more Potassium +25.4%
Contains less Sodium -66.7%
Contains more Zinc +118.5%
Contains more Copper +207.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +183.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +104.4%
Contains more Vitamin E +1762.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +38.1%
Contains more Folate +17.5%
Contains more Vitamin K +45.2%
Equal in Vitamin B5 - 0.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +183.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +104.4%
Contains more Vitamin E +1762.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +38.1%
Contains more Folate +17.5%
Contains more Vitamin K +45.2%
Equal in Vitamin B5 - 0.6

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Parsnip
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Parsnip Opinion
Net carbs 2.97g 13.09g Parsnip
Protein 1.92g 1.2g Cauliflower
Fats 0.28g 0.3g Parsnip
Carbs 4.97g 17.99g Parsnip
Calories 25kcal 75kcal Parsnip
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 4.8g Cauliflower
Fiber 2g 4.9g Parsnip
Calcium 22mg 36mg Parsnip
Iron 0.42mg 0.59mg Parsnip
Magnesium 15mg 29mg Parsnip
Phosphorus 44mg 71mg Parsnip
Potassium 299mg 375mg Parsnip
Sodium 30mg 10mg Parsnip
Zinc 0.27mg 0.59mg Parsnip
Copper 0.039mg 0.12mg Parsnip
Vitamin A 0IU 0IU
Vitamin E 0.08mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 17mg Cauliflower
Vitamin B1 0.05mg 0.09mg Parsnip
Vitamin B2 0.06mg 0.05mg Cauliflower
Vitamin B3 0.507mg 0.7mg Parsnip
Vitamin B5 0.667mg 0.6mg Cauliflower
Vitamin B6 0.184mg 0.09mg Cauliflower
Folate 57µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 22.5µg Parsnip
Tryptophan 0.02mg mg Cauliflower
Threonine 0.076mg mg Cauliflower
Isoleucine 0.071mg mg Cauliflower
Leucine 0.106mg mg Cauliflower
Lysine 0.217mg mg Cauliflower
Methionine 0.02mg mg Cauliflower
Phenylalanine 0.065mg mg Cauliflower
Valine 0.125mg mg Cauliflower
Histidine 0.056mg mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.05g Parsnip
Monounsaturated Fat 0.034g 0.112g Parsnip
Polyunsaturated fat 0.031g 0.047g Parsnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Parsnip
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
25
Parsnip
Mineral Summary Score
13
Cauliflower
22
Parsnip

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
7%
Parsnip
Carbohydrates
5%
Cauliflower
18%
Parsnip
Fats
1%
Cauliflower
1%
Parsnip

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Parsnip
Parsnip is lower in glycemic index (difference - 97)
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 is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.89g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.