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  6. Kohlrabi vs. Parsnip

Kohlrabi vs. Parsnip — In-Depth Nutrition Comparison

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How are Kohlrabi and Parsnip different?

  • Kohlrabi is higher in Vitamin C, however, Parsnip is richer in Vitamin K, Manganese, Folate, Vitamin B5, Vitamin E , Fiber, and Zinc.
  • Daily need coverage for Vitamin C from Kohlrabi is 50% higher.

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

Infographic

Kohlrabi 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.
Kohlrabi
Kohlrabi
1
:
9
Parsnip
Parsnip
Contains more Calcium +50%
Contains more Iron +47.5%
Contains more Magnesium +52.6%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Contains more Zinc +1866.7%
Contains more Manganese +302.9%
Contains more Selenium +157.1%
Equal in Potassium - 375
Equal in Copper - 0.12
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Calcium +50%
Contains more Iron +47.5%
Contains more Magnesium +52.6%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Contains more Zinc +1866.7%
Contains more Manganese +302.9%
Contains more Selenium +157.1%
Equal in Potassium - 375
Equal in Copper - 0.12

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.
Kohlrabi
Kohlrabi
3
:
7
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin C +264.7%
Contains more Vitamin B6 +66.7%
Contains more Vitamin E +210.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +263.6%
Contains more Folate +318.8%
Contains more Vitamin K +22400%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
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 +264.7%
Contains more Vitamin B6 +66.7%
Contains more Vitamin E +210.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +263.6%
Contains more Folate +318.8%
Contains more Vitamin K +22400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Parsnip
Parsnip
Contains more Protein +41.7%
Contains more Water +14.4%
Contains more Fats +200%
Contains more Carbs +190.2%
Equal in Other - 0.98
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 +41.7%
Contains more Water +14.4%
Contains more Fats +200%
Contains more Carbs +190.2%
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Parsnip
Parsnip
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +1500%
Equal in Polyunsaturated fat - 0.047
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +1500%
Equal in Polyunsaturated fat - 0.047

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Parsnip Opinion
Net carbs 2.6g 13.09g Parsnip
Protein 1.7g 1.2g Kohlrabi
Fats 0.1g 0.3g Parsnip
Carbs 6.2g 17.99g Parsnip
Calories 27kcal 75kcal Parsnip
Sugar 2.6g 4.8g Kohlrabi
Fiber 3.6g 4.9g Parsnip
Calcium 24mg 36mg Parsnip
Iron 0.4mg 0.59mg Parsnip
Magnesium 19mg 29mg Parsnip
Phosphorus 46mg 71mg Parsnip
Potassium 350mg 375mg Parsnip
Sodium 20mg 10mg Parsnip
Zinc 0.03mg 0.59mg Parsnip
Copper 0.129mg 0.12mg Kohlrabi
Manganese 0.139mg 0.56mg Parsnip
Selenium 0.7µg 1.8µg Parsnip
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 1.49mg Parsnip
Vitamin C 62mg 17mg Kohlrabi
Vitamin B1 0.05mg 0.09mg Parsnip
Vitamin B2 0.02mg 0.05mg Parsnip
Vitamin B3 0.4mg 0.7mg Parsnip
Vitamin B5 0.165mg 0.6mg Parsnip
Vitamin B6 0.15mg 0.09mg Kohlrabi
Folate 16µg 67µg Parsnip
Vitamin K 0.1µg 22.5µg Parsnip
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.05g Kohlrabi
Monounsaturated Fat 0.007g 0.112g Parsnip
Polyunsaturated fat 0.048g 0.047g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi 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
25%
Kohlrabi
25%
Parsnip
Minerals Daily Need Coverage Score
15%
Kohlrabi
26%
Parsnip

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 10mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.6)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 77)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.