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Macadamia vs. Parsnip — In-Depth Nutrition Comparison

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How are macadamia and parsnip different?

  • Macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, phosphorus, fiber, and vitamin B6; however, parsnip is richer in vitamin C.
  • Daily need coverage for manganese for macadamia is 155% higher.
  • Macadamia contains 241 times more saturated fat than parsnip. While macadamia contains 12.061g of saturated fat, parsnip contains only 0.05g.
  • Macadamia has a lower glycemic index (10) than parsnip (97).

Nuts, macadamia nuts, raw and Parsnips, raw are the varieties used in this article.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +348.3%
Contains more CalciumCalcium +136.1%
Contains more IronIron +525.4%
Contains more CopperCopper +530%
Contains more ZincZinc +120.3%
Contains more PhosphorusPhosphorus +164.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +637.7%
Contains more SeleniumSelenium +100%
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Contains more Vitamin B1Vitamin B1 +1227.8%
Contains more Vitamin B2Vitamin B2 +224%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more Vitamin CVitamin C +1316.7%
Contains more Vitamin EVitamin E +175.9%
Contains more FolateFolate +509.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +559.2%
Contains more FatsFats +25156.7%
Contains more OtherOther +16.3%
Contains more CarbsCarbs +30.2%
Contains more WaterWater +5747.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 Mono. FatMonounsaturated fat +52468.8%
Contains more Poly. FatPolyunsaturated fat +3095.7%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Parsnip DV% diff.
Manganese 4.131mg 0.56mg 155%
Monounsaturated fat 58.877g 0.112g 147%
Fats 75.77g 0.3g 116%
Vitamin B1 1.195mg 0.09mg 92%
Copper 0.756mg 0.12mg 71%
Saturated fat 12.061g 0.05g 55%
Iron 3.69mg 0.59mg 39%
Calories 718kcal 75kcal 32%
Magnesium 130mg 29mg 24%
Vitamin K 22.5µg 19%
Vitamin C 1.2mg 17mg 18%
Phosphorus 188mg 71mg 17%
Fiber 8.6g 4.9g 15%
Folate 11µg 67µg 14%
Vitamin B6 0.275mg 0.09mg 14%
Protein 7.91g 1.2g 13%
Vitamin B3 2.473mg 0.7mg 11%
Polyunsaturated fat 1.502g 0.047g 10%
Vitamin B2 0.162mg 0.05mg 9%
Zinc 1.3mg 0.59mg 6%
Vitamin E 0.54mg 1.49mg 6%
Calcium 85mg 36mg 5%
Selenium 3.6µg 1.8µg 3%
Vitamin B5 0.758mg 0.6mg 3%
Carbs 13.82g 17.99g 1%
Net carbs 5.22g 13.09g N/A
Potassium 368mg 375mg 0%
Sugar 4.57g 4.8g N/A
Starch 1.05g 0%
Sodium 5mg 10mg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Parsnip
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Macadamia
23%
Parsnip
Minerals Daily Need Coverage Score
122%
Macadamia
26%
Parsnip

Comparison summary

Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 12.011g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $3)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.