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Dried fruit vs. Parsnip — In-Depth Nutrition Comparison

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Significant differences between dried fruit and parsnip

  • Dried fruit has more vitamin A, iron, copper, potassium, vitamin E, and vitamin B3; however, parsnip is richer in vitamin C, vitamin K, folate, and manganese.
  • Dried fruit covers your daily vitamin A needs 72% more than parsnip.
  • Parsnip has 5 times less iron than dried fruit. Dried fruit has 2.66mg of iron, while parsnip has 0.59mg.
  • Parsnip has a higher glycemic index. The glycemic index of parsnip is 97, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Parsnips, raw.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 CalciumCalcium +52.8%
Contains more PotassiumPotassium +209.9%
Contains more IronIron +350.8%
Contains more CopperCopper +185.8%
Contains more SeleniumSelenium +22.2%
Contains more ZincZinc +51.3%
Contains more ManganeseManganese +138.3%
~equal in Magnesium ~29mg
~equal in Phosphorus ~71mg
~equal in Sodium ~10mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +190.6%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B3Vitamin B3 +269.9%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin KVitamin K +625.8%
Contains more FolateFolate +570%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +182.5%
Contains more FatsFats +70%
Contains more CarbsCarbs +248.2%
Contains more OtherOther +162.2%
Contains more WaterWater +157.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -66%
Contains more Poly. FatPolyunsaturated fat +57.4%
Contains more Mono. FatMonounsaturated fat +51.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Parsnip DV% diff.
Iron 2.66mg 0.59mg 26%
Copper 0.343mg 0.12mg 25%
Potassium 1162mg 375mg 23%
Vitamin A 180µg 0µg 20%
Vitamin E 4.33mg 1.49mg 19%
Vitamin C 1mg 17mg 18%
Fructose 12.47g 16%
Vitamin K 3.1µg 22.5µg 16%
Carbs 62.64g 17.99g 15%
Folate 10µg 67µg 14%
Manganese 0.235mg 0.56mg 14%
Vitamin B3 2.589mg 0.7mg 12%
Fiber 7.3g 4.9g 10%
Calories 241kcal 75kcal 8%
Vitamin B1 0.015mg 0.09mg 6%
Protein 3.39g 1.2g 4%
Vitamin B6 0.143mg 0.09mg 4%
Choline 13.9mg 3%
Zinc 0.39mg 0.59mg 2%
Vitamin B2 0.074mg 0.05mg 2%
Vitamin B5 0.516mg 0.6mg 2%
Calcium 55mg 36mg 2%
Selenium 2.2µg 1.8µg 1%
Magnesium 32mg 29mg 1%
Fats 0.51g 0.3g 0%
Net carbs 55.34g 13.09g N/A
Sugar 53.44g 4.8g N/A
Starch 0.35g 0%
Phosphorus 71mg 71mg 0%
Sodium 10mg 10mg 0%
Saturated fat 0.017g 0.05g 0%
Monounsaturated fat 0.074g 0.112g 0%
Polyunsaturated fat 0.074g 0.047g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Parsnip
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Dried fruit
23%
Parsnip
Minerals Daily Need Coverage Score
44%
Dried fruit
26%
Parsnip

Comparison summary

Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 48.64g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $2)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (10 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.