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  6. Edamame vs. Parsnip

Edamame vs. Parsnip — In-Depth Nutrition Comparison

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Significant differences between edamame and parsnip

  • Edamame has more folate, copper, iron, manganese, phosphorus, vitamin B1, magnesium, vitamin B2, and zinc; however, parsnip is richer in vitamin C.
  • Edamame covers your daily folate needs 61% more than parsnip.
  • Parsnip has 4 times less iron than edamame. Edamame has 2.27mg of iron, while parsnip has 0.59mg.

Specific food types used in this comparison are Edamame, frozen, prepared and Parsnips, raw.

Infographic

Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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 +120.7%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +284.7%
Contains more CopperCopper +187.5%
Contains more ZincZinc +132.2%
Contains more PhosphorusPhosphorus +138%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +125%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 0% 30% 23% 12% 13% 36% 21% 0% 56% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin KVitamin K +18.7%
Contains more FolateFolate +364.2%
Contains more Vitamin CVitamin C +178.7%
Contains more Vitamin EVitamin E +119.1%
Contains more Vitamin B5Vitamin B5 +51.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Parsnip DV% diff.
Folate 311µg 67µg 61%
Copper 0.345mg 0.12mg 25%
Protein 11.91g 1.2g 21%
Iron 2.27mg 0.59mg 21%
Manganese 1.024mg 0.56mg 20%
Phosphorus 169mg 71mg 14%
Polyunsaturated fat 2.156g 0.047g 14%
Vitamin C 6.1mg 17mg 12%
Choline 56.3mg 10%
Vitamin B1 0.2mg 0.09mg 9%
Fats 5.2g 0.3g 8%
Magnesium 64mg 29mg 8%
Vitamin B2 0.155mg 0.05mg 8%
Zinc 1.37mg 0.59mg 7%
Vitamin E 0.68mg 1.49mg 5%
Vitamin B5 0.395mg 0.6mg 4%
Vitamin K 26.7µg 22.5µg 4%
Carbs 8.91g 17.99g 3%
Calcium 63mg 36mg 3%
Saturated fat 0.62g 0.05g 3%
Monounsaturated fat 1.282g 0.112g 3%
Calories 121kcal 75kcal 2%
Potassium 436mg 375mg 2%
Vitamin A 15µg 0µg 2%
Selenium 0.8µg 1.8µg 2%
Fiber 5.2g 4.9g 1%
Starch 1.51g 1%
Vitamin B3 0.915mg 0.7mg 1%
Vitamin B6 0.1mg 0.09mg 1%
Protein per 100 calories 9.8g 1.6g N/A
Calories per 10 g protein 102kcal 625kcal N/A
Weight per 100 calories 83g 133g N/A
Unsaturated / Saturated Fat ratio 5.5 3.2 N/A
Net carbs 3.71g 13.09g N/A
Sugar 2.18g 4.8g N/A
Sodium 6mg 10mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +892.5%
Contains more FatsFats +1633.3%
Contains more OtherOther +23.5%
Contains more CarbsCarbs +101.9%
~equal in Water ~79.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 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 more Mono. FatMonounsaturated fat +1044.6%
Contains more Poly. FatPolyunsaturated fat +4487.2%
Contains less Sat. FatSaturated fat -91.9%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.