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  6. Lentil vs. Parsnip

Lentil vs. Parsnip — In-Depth Nutrition Comparison

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How are lentil and parsnip different?

  • Lentil is richer in iron, folate, phosphorus, copper, fiber, vitamin B6, and vitamin B1, while parsnip is higher in vitamin K, vitamin C, and vitamin E.
  • Lentil covers your daily need for iron, 34% more than parsnip.
  • Lentil contains 3 times more folate than parsnip. Lentil contains 181µg of folate, while parsnip contains 67µg.
  • Parsnip has a higher glycemic index (97) than lentil (29).

Lentils, mature seeds, cooked, boiled, without salt and Parsnips, raw types were used in this article.

Infographic

Lentil 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.
Lentil
Lentil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 MagnesiumMagnesium +24.1%
Contains more IronIron +464.4%
Contains more CopperCopper +109.2%
Contains more ZincZinc +115.3%
Contains more PhosphorusPhosphorus +153.5%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +55.6%
Contains more CalciumCalcium +89.5%
Contains more ManganeseManganese +13.4%
~equal in Potassium ~375mg

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.
Lentil
Lentil
5
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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
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 B1Vitamin B1 +87.8%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more FolateFolate +170.1%
Contains more Vitamin CVitamin C +1033.3%
Contains more Vitamin EVitamin E +1254.5%
Contains more Vitamin KVitamin K +1223.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Parsnip DV% diff.
Iron 3.33mg 0.59mg 34%
Folate 181µg 67µg 29%
Vitamin C 1.5mg 17mg 17%
Vitamin K 1.7µg 22.5µg 17%
Protein 9.02g 1.2g 16%
Phosphorus 180mg 71mg 16%
Copper 0.251mg 0.12mg 15%
Fiber 7.9g 4.9g 12%
Vitamin E 0.11mg 1.49mg 9%
Vitamin B1 0.169mg 0.09mg 7%
Vitamin B6 0.178mg 0.09mg 7%
Zinc 1.27mg 0.59mg 6%
Choline 32.7mg 6%
Manganese 0.494mg 0.56mg 3%
Calories 116kcal 75kcal 2%
Magnesium 36mg 29mg 2%
Calcium 19mg 36mg 2%
Selenium 2.8µg 1.8µg 2%
Vitamin B2 0.073mg 0.05mg 2%
Vitamin B3 1.06mg 0.7mg 2%
Carbs 20.13g 17.99g 1%
Vitamin B5 0.638mg 0.6mg 1%
Polyunsaturated fat 0.175g 0.047g 1%
Protein per 100 calories 7.8g 1.6g N/A
Calories per 10 g protein 129kcal 625kcal N/A
Weight per 100 calories 86g 133g N/A
Fats 0.38g 0.3g 0%
Net carbs 12.23g 13.09g N/A
Potassium 369mg 375mg 0%
Sugar 1.8g 4.8g N/A
Sodium 2mg 10mg 0%
Saturated fat 0.053g 0.05g 0%
Monounsaturated fat 0.064g 0.112g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +651.7%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +11.9%
Contains more WaterWater +14.2%
Contains more OtherOther +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 more Poly. FatPolyunsaturated fat +272.3%
Contains more Mono. FatMonounsaturated fat +75%
~equal in Saturated fat ~0.05g

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.