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  6. Kale vs. Parsnip

Kale vs. Parsnip — In-Depth Nutrition Comparison

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Important differences between Kale and Parsnip

  • Kale has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Parsnip has more Folate, Fiber, Vitamin B5, Manganese, and Phosphorus.
  • Kale's daily need coverage for Vitamin K is 662% more.

The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Parsnips, raw.

Infographic

Kale 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.
Kale
Kale
3
:
7
Parsnip
Parsnip
Contains more Calcium +100%
Contains more Iron +52.5%
Contains more Copper +30%
Contains more Magnesium +61.1%
Contains more Phosphorus +153.6%
Contains more Potassium +64.5%
Contains less Sodium -56.5%
Contains more Zinc +145.8%
Contains more Manganese +34.6%
Contains more Selenium +100%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Calcium +100%
Contains more Iron +52.5%
Contains more Copper +30%
Contains more Magnesium +61.1%
Contains more Phosphorus +153.6%
Contains more Potassium +64.5%
Contains less Sodium -56.5%
Contains more Zinc +145.8%
Contains more Manganese +34.6%
Contains more Selenium +100%

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.
Kale
Kale
5
:
5
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin C +141.2%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +3531.1%
Contains more Vitamin E +75.3%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +1124.5%
Contains more Folate +415.4%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 A +∞%
Contains more Vitamin C +141.2%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +3531.1%
Contains more Vitamin E +75.3%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +1124.5%
Contains more Folate +415.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Parsnip
Parsnip
Contains more Protein +58.3%
Contains more Fats +33.3%
Contains more Water +14.7%
Contains more Carbs +219.5%
Contains more Other +12.6%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +58.3%
Contains more Fats +33.3%
Contains more Water +14.7%
Contains more Carbs +219.5%
Contains more Other +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
:
2
Parsnip
Parsnip
Contains more Polyunsaturated fat +310.6%
Contains more Monounsaturated Fat +273.3%
Equal in Saturated Fat - 0.05
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains more Polyunsaturated fat +310.6%
Contains more Monounsaturated Fat +273.3%
Equal in Saturated Fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Parsnip Opinion
Net carbs 3.63g 13.09g Parsnip
Protein 1.9g 1.2g Kale
Fats 0.4g 0.3g Kale
Carbs 5.63g 17.99g Parsnip
Calories 28kcal 75kcal Parsnip
Sugar 1.25g 4.8g Kale
Fiber 2g 4.9g Parsnip
Calcium 72mg 36mg Kale
Iron 0.9mg 0.59mg Kale
Magnesium 18mg 29mg Parsnip
Phosphorus 28mg 71mg Parsnip
Potassium 228mg 375mg Parsnip
Sodium 23mg 10mg Parsnip
Zinc 0.24mg 0.59mg Parsnip
Copper 0.156mg 0.12mg Kale
Manganese 0.416mg 0.56mg Parsnip
Selenium 0.9µg 1.8µg Parsnip
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 1.49mg Parsnip
Vitamin C 41mg 17mg Kale
Vitamin B1 0.053mg 0.09mg Parsnip
Vitamin B2 0.07mg 0.05mg Kale
Vitamin B3 0.5mg 0.7mg Parsnip
Vitamin B5 0.049mg 0.6mg Parsnip
Vitamin B6 0.138mg 0.09mg Kale
Folate 13µg 67µg Parsnip
Vitamin K 817µg 22.5µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g 0.05g Parsnip
Monounsaturated Fat 0.03g 0.112g Parsnip
Polyunsaturated fat 0.193g 0.047g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
25%
Parsnip
Minerals Daily Need Coverage Score
22%
Kale
26%
Parsnip

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.55g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 97)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.