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  6. Leek vs. Parsnip

Leek vs. Parsnip — In-Depth Nutrition Comparison

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The main differences between Leek and Parsnip

  • Leek is richer in Vitamin K, Iron, Vitamin B6, and Vitamin A RAE, yet Parsnip is richer in Fiber, Vitamin B5, Potassium, Vitamin C, and Phosphorus.
  • Daily need coverage for Vitamin K from Leek is 20% higher.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Parsnips, raw.

Infographic

Leek 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.
Leek
Leek
2
:
7
Parsnip
Parsnip
Contains more Calcium +63.9%
Contains more Iron +255.9%
Contains more Phosphorus +102.9%
Contains more Potassium +108.3%
Contains less Sodium -50%
Contains more Zinc +391.7%
Contains more Manganese +16.4%
Contains more Selenium +80%
Equal in Magnesium - 29
Equal in Copper - 0.12
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Calcium +63.9%
Contains more Iron +255.9%
Contains more Phosphorus +102.9%
Contains more Potassium +108.3%
Contains less Sodium -50%
Contains more Zinc +391.7%
Contains more Manganese +16.4%
Contains more Selenium +80%
Equal in Magnesium - 29
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.
Leek
Leek
3
:
7
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin B6 +158.9%
Contains more Vitamin K +108.9%
Contains more Vitamin E +62%
Contains more Vitamin C +41.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +328.6%
Equal in Folate - 67
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
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 B6 +158.9%
Contains more Vitamin K +108.9%
Contains more Vitamin E +62%
Contains more Vitamin C +41.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +328.6%
Equal in Folate - 67

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
:
1
Parsnip
Parsnip
Contains more Protein +25%
Contains more Carbs +27.1%
Equal in Fats - 0.3
Equal in Water - 79.53
Equal in Other - 0.98
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +25%
Contains more Carbs +27.1%
Equal in Fats - 0.3
Equal in Water - 79.53
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
:
1
Parsnip
Parsnip
Contains less Saturated Fat -20%
Contains more Polyunsaturated fat +253.2%
Contains more Monounsaturated Fat +2700%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -20%
Contains more Polyunsaturated fat +253.2%
Contains more Monounsaturated Fat +2700%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek 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 Leek Parsnip Opinion
Net carbs 12.35g 13.09g Parsnip
Protein 1.5g 1.2g Leek
Fats 0.3g 0.3g
Carbs 14.15g 17.99g Parsnip
Calories 61kcal 75kcal Parsnip
Sugar 3.9g 4.8g Leek
Fiber 1.8g 4.9g Parsnip
Calcium 59mg 36mg Leek
Iron 2.1mg 0.59mg Leek
Magnesium 28mg 29mg Parsnip
Phosphorus 35mg 71mg Parsnip
Potassium 180mg 375mg Parsnip
Sodium 20mg 10mg Parsnip
Zinc 0.12mg 0.59mg Parsnip
Copper 0.12mg 0.12mg
Manganese 0.481mg 0.56mg Parsnip
Selenium 1µg 1.8µg Parsnip
Vitamin A 1667IU 0IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg 1.49mg Parsnip
Vitamin C 12mg 17mg Parsnip
Vitamin B1 0.06mg 0.09mg Parsnip
Vitamin B2 0.03mg 0.05mg Parsnip
Vitamin B3 0.4mg 0.7mg Parsnip
Vitamin B5 0.14mg 0.6mg Parsnip
Vitamin B6 0.233mg 0.09mg Leek
Folate 64µg 67µg Parsnip
Vitamin K 47µg 22.5µg Leek
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Saturated Fat 0.04g 0.05g Leek
Monounsaturated Fat 0.004g 0.112g Parsnip
Polyunsaturated fat 0.166g 0.047g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Parsnip
Low Fats diet Equal
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
35%
Leek
25%
Parsnip
Minerals Daily Need Coverage Score
26%
Leek
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 - $0.4)
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?
Leek
Leek is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 65)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.