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  6. Coconut vs. Parsnip

Coconut vs. Parsnip — In-Depth Nutrition Comparison

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Important differences between Coconut and Parsnip

  • Coconut has more Manganese, Copper, Iron, Fiber, and Selenium, however, Parsnip has more Vitamin K, Vitamin C, Folate, and Vitamin E .
  • Coconut's daily need coverage for Saturated Fat is 148% more.
  • Coconut has 6 times more Selenium than Parsnip. Coconut has 10.1µg of Selenium, while Parsnip has 1.8µg.
  • Parsnip is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Parsnips, raw.

Infographic

Coconut 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.
Coconut
Coconut
7
:
3
Parsnip
Parsnip
Contains more Iron +311.9%
Contains more Magnesium +10.3%
Contains more Phosphorus +59.2%
Contains more Zinc +86.4%
Contains more Copper +262.5%
Contains more Manganese +167.9%
Contains more Selenium +461.1%
Contains more Calcium +157.1%
Contains less Sodium -50%
Equal in Magnesium - 29
Equal in Potassium - 375
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Iron +311.9%
Contains more Magnesium +10.3%
Contains more Phosphorus +59.2%
Contains more Zinc +86.4%
Contains more Copper +262.5%
Contains more Manganese +167.9%
Contains more Selenium +461.1%
Contains more Calcium +157.1%
Contains less Sodium -50%
Equal in Magnesium - 29
Equal in Potassium - 375

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.
Coconut
Coconut
0
:
9
Parsnip
Parsnip
Contains more Vitamin E +520.8%
Contains more Vitamin C +415.2%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +66.7%
Contains more Folate +157.7%
Contains more Vitamin K +11150%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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 E +520.8%
Contains more Vitamin C +415.2%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +66.7%
Contains more Folate +157.7%
Contains more Vitamin K +11150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Parsnip
Parsnip
Contains more Protein +177.5%
Contains more Fats +11063.3%
Contains more Carbs +18.1%
Contains more Water +69.2%
Equal in Other - 0.98
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +177.5%
Contains more Fats +11063.3%
Contains more Carbs +18.1%
Contains more Water +69.2%
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Parsnip
Parsnip
Contains more Monounsaturated Fat +1172.3%
Contains more Polyunsaturated fat +678.7%
Contains less Saturated Fat -99.8%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +1172.3%
Contains more Polyunsaturated fat +678.7%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Parsnip Opinion
Net carbs 6.23g 13.09g Parsnip
Protein 3.33g 1.2g Coconut
Fats 33.49g 0.3g Coconut
Carbs 15.23g 17.99g Parsnip
Calories 354kcal 75kcal Coconut
Sugar 6.23g 4.8g Parsnip
Fiber 9g 4.9g Coconut
Calcium 14mg 36mg Parsnip
Iron 2.43mg 0.59mg Coconut
Magnesium 32mg 29mg Coconut
Phosphorus 113mg 71mg Coconut
Potassium 356mg 375mg Parsnip
Sodium 20mg 10mg Parsnip
Zinc 1.1mg 0.59mg Coconut
Copper 0.435mg 0.12mg Coconut
Manganese 1.5mg 0.56mg Coconut
Selenium 10.1µg 1.8µg Coconut
Vitamin E 0.24mg 1.49mg Parsnip
Vitamin C 3.3mg 17mg Parsnip
Vitamin B1 0.066mg 0.09mg Parsnip
Vitamin B2 0.02mg 0.05mg Parsnip
Vitamin B3 0.54mg 0.7mg Parsnip
Vitamin B5 0.3mg 0.6mg Parsnip
Vitamin B6 0.054mg 0.09mg Parsnip
Folate 26µg 67µg Parsnip
Vitamin K 0.2µg 22.5µg Parsnip
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g 0.05g Parsnip
Monounsaturated Fat 1.425g 0.112g Coconut
Polyunsaturated fat 0.366g 0.047g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
25%
Parsnip
Minerals Daily Need Coverage Score
63%
Coconut
26%
Parsnip

Comparison summary

Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 29.648g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $2.6)
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.