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  6. Asparagus vs. Parsnip

Asparagus vs. Parsnip — In-Depth Nutrition Comparison

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How are asparagus and parsnip different?

  • Asparagus is higher in iron, vitamin K, vitamin A, copper, and vitamin B2; however, parsnip is richer in manganese, vitamin C, fiber, vitamin B5, and potassium.
  • Daily need coverage for iron for asparagus is 19% higher.
  • Asparagus has a lower glycemic index (32) than parsnip (97).

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

Infographic

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" 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 IronIron +262.7%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +27.8%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +85.6%
Contains more PhosphorusPhosphorus +36.5%
Contains more ManganeseManganese +254.4%
~equal in Zinc ~0.59mg

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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
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 +58.9%
Contains more Vitamin B2Vitamin B2 +182%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin KVitamin K +84.9%
Contains more Vitamin CVitamin C +203.6%
Contains more Vitamin EVitamin E +31.9%
Contains more Vitamin B5Vitamin B5 +119%
Contains more FolateFolate +28.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Parsnip DV% diff.
Iron 2.14mg 0.59mg 19%
Manganese 0.158mg 0.56mg 17%
Vitamin K 41.6µg 22.5µg 16%
Vitamin C 5.6mg 17mg 13%
Fiber 2.1g 4.9g 11%
Copper 0.189mg 0.12mg 8%
Vitamin B2 0.141mg 0.05mg 7%
Vitamin B5 0.274mg 0.6mg 7%
Carbs 3.88g 17.99g 5%
Potassium 202mg 375mg 5%
Magnesium 14mg 29mg 4%
Vitamin A 38µg 0µg 4%
Vitamin B1 0.143mg 0.09mg 4%
Folate 52µg 67µg 4%
Calories 20kcal 75kcal 3%
Phosphorus 52mg 71mg 3%
Choline 16mg 3%
Protein 2.2g 1.2g 2%
Vitamin E 1.13mg 1.49mg 2%
Vitamin B3 0.978mg 0.7mg 2%
Calcium 24mg 36mg 1%
Selenium 2.3µg 1.8µg 1%
Fructose 1g 1%
Protein per 100 calories 11g 1.6g N/A
Calories per 10 g protein 91kcal 625kcal N/A
Weight per 100 calories 500g 133g N/A
Fats 0.12g 0.3g 0%
Net carbs 1.78g 13.09g N/A
Sugar 1.88g 4.8g N/A
Zinc 0.54mg 0.59mg 0%
Sodium 2mg 10mg 0%
Vitamin B6 0.091mg 0.09mg 0%
Saturated fat 0.04g 0.05g 0%
Monounsaturated fat 0g 0.112g 0%
Polyunsaturated fat 0.05g 0.047g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +83.3%
Contains more WaterWater +17.2%
Contains more FatsFats +150%
Contains more CarbsCarbs +363.7%
Contains more OtherOther +69%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -20%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.047g

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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. 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.