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Garden asparagus vs Parsnip - In-Depth Nutrition Comparison

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How are Garden asparagus and Parsnip different?

  • Garden asparagus is higher in Iron, Vitamin K, Copper, and Vitamin B2, however Parsnip is richer in Manganese, Vitamin C, Fiber, Vitamin B5, and Potassium.
  • Daily need coverage for Iron from Garden asparagus is 19% higher.
  • Garden asparagus contains 3 times more Vitamin B2 than Parsnip. While Garden asparagus contains 0.141mg of Vitamin B2, Parsnip contains only 0.05mg.

Asparagus, raw and Parsnips, raw are the varieties used in this article.

Infographic

Garden asparagus 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 Iron +262.7%
Contains less Sodium -80%
Contains more Copper +57.5%
Contains more Calcium +50%
Contains more Magnesium +107.1%
Contains more Phosphorus +36.5%
Contains more Potassium +85.6%
Equal in Zinc - 0.59
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains more Iron +262.7%
Contains less Sodium -80%
Contains more Copper +57.5%
Contains more Calcium +50%
Contains more Magnesium +107.1%
Contains more Phosphorus +36.5%
Contains more Potassium +85.6%
Equal in Zinc - 0.59

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 A +∞%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +182%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +84.9%
Contains more Vitamin E +31.9%
Contains more Vitamin C +203.6%
Contains more Vitamin B5 +119%
Contains more Folate +28.8%
Equal in Vitamin B6 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 A +∞%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +182%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +84.9%
Contains more Vitamin E +31.9%
Contains more Vitamin C +203.6%
Contains more Vitamin B5 +119%
Contains more Folate +28.8%
Equal in Vitamin B6 - 0.09

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.
Garden asparagus Parsnip
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Parsnip Opinion
Net carbs 1.78g 13.09g Parsnip
Protein 2.2g 1.2g Garden asparagus
Fats 0.12g 0.3g Parsnip
Carbs 3.88g 17.99g Parsnip
Calories 20kcal 75kcal Parsnip
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 4.8g Garden asparagus
Fiber 2.1g 4.9g Parsnip
Calcium 24mg 36mg Parsnip
Iron 2.14mg 0.59mg Garden asparagus
Magnesium 14mg 29mg Parsnip
Phosphorus 52mg 71mg Parsnip
Potassium 202mg 375mg Parsnip
Sodium 2mg 10mg Garden asparagus
Zinc 0.54mg 0.59mg Parsnip
Copper 0.189mg 0.12mg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin E 1.13mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 17mg Parsnip
Vitamin B1 0.143mg 0.09mg Garden asparagus
Vitamin B2 0.141mg 0.05mg Garden asparagus
Vitamin B3 0.978mg 0.7mg Garden asparagus
Vitamin B5 0.274mg 0.6mg Parsnip
Vitamin B6 0.091mg 0.09mg Garden asparagus
Folate 52µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 22.5µg Garden asparagus
Tryptophan 0.027mg mg Garden asparagus
Threonine 0.084mg mg Garden asparagus
Isoleucine 0.075mg mg Garden asparagus
Leucine 0.128mg mg Garden asparagus
Lysine 0.104mg mg Garden asparagus
Methionine 0.031mg mg Garden asparagus
Phenylalanine 0.075mg mg Garden asparagus
Valine 0.115mg mg Garden asparagus
Histidine 0.049mg mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.05g Garden asparagus
Monounsaturated Fat 0g 0.112g Parsnip
Polyunsaturated fat 0.05g 0.047g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29
Garden asparagus
25
Parsnip
Mineral Summary Score
27
Garden asparagus
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
13%
Garden asparagus
7%
Parsnip
Carbohydrates
4%
Garden asparagus
18%
Parsnip
Fats
1%
Garden asparagus
1%
Parsnip

Comparison summary

Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 65)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.