Parsley vs. Parsnip — Health Impact and Nutrition Comparison

Macronutrients

Like most vegetables, water makes up a significant portion of the nutritional composition of parsley and parsnips. Parsnips consist of 80% water and 18% carbs, while parsley consists of 88% water and 6% carbs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Parsley

4

Protein: 2.97 g

Fats: 0.79 g

Carbs: 6.33 g

Water: 87.71 g

Other: 2.2 g

Parsnip

1

Protein: 1.2 g

Fats: 0.3 g

Carbs: 17.99 g

Water: 79.53 g

Other: 0.98 g

Contains more ProteinProtein	+147.5%
Contains more FatsFats	+163.3%
Contains more OtherOther	+124.5%

Contains more CarbsCarbs

+184.2%

~equal in Water ~79.53g

Calories

Both parsnip and parsley are low in calories; however, parsnip provides two times more calories than parsley.

A 100-gram serving of parsnips provides 75 calories, whereas the same serving of parsley provides only 36 calories. 

Carbs

Both parsnip and parsley are low-carb foods; however, parsnip contains two times more carbs than parsley.

Parsnips contain 17.99g of carbs per 100-gram serving, whereas parsley contains 6.33g of carbs per same 100-gram serving. Of that 17.99g, 5 grams are fiber, and 13 grams are net carbs. Parsley also provides about 3.3 grams of fiber per 100-gram serving. 

Fats

A 100-gram serving of both parsnip and parsley contains less than 1g of fat. Parsnip contains 0.3g of fat, and parsley contains 0.79g.

Parsnip and parsley contain no cholesterol.

Protein

Parsnip and parsley provide negligible amounts of protein.

Vitamins

The vitamin content of parsley is richer than that of parsnip.

Parsley contains about 70 times more Vitamin K, 6 times more Vitamin C, as well as more Vitamin B3, Vitamin B2, Vitamin A, and folate.

Parsley falls in the range of the top 10% of foods as a source of Vitamin C and Vitamin A. 100g of parsley can fully cover your daily Vitamin A need.

On the other hand, parsnip contains slightly more Vitamin E and Vitamin B5.

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.

Parsley

7

Parsnip

2

Contains more Vitamin CVitamin C	+682.4%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+96%
Contains more Vitamin B3Vitamin B3	+87.6%
Contains more Vitamin KVitamin K	+7188.9%
Contains more FolateFolate	+126.9%
Contains more CholineCholine	+∞%

Contains more Vitamin EVitamin E	+98.7%
Contains more Vitamin B5Vitamin B5	+50%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.09mg

~equal in Vitamin B6 ~0.09mg

~equal in Vitamin B12 ~0µg

Minerals

Parsey is richer in minerals than a parsnip. It contains 9 times more iron, 2 times more calcium, as well as more zinc, magnesium, and potassium.

Parsnip has more phosphorus and less sodium than parsley. Parsley falls in the range of the top 9% of foods as a source of iron.

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.

Parsley

6

Parsnip

4

Contains more MagnesiumMagnesium	+72.4%
Contains more CalciumCalcium	+283.3%
Contains more PotassiumPotassium	+47.7%
Contains more IronIron	+950.8%
Contains more CopperCopper	+24.2%
Contains more ZincZinc	+81.4%

Contains more PhosphorusPhosphorus	+22.4%
Contains less SodiumSodium	-82.1%
Contains more ManganeseManganese	+250%
Contains more SeleniumSelenium	+1700%

Glycemic Index

Parsley is considered a low glycemic index food, and parsnip is considered a high glycemic index food. 

The glycemic index of parsnip is almost three times higher than that of parsley. 

The GI of parsnip is equal to 97, whereas the GI of parsley is equal to 32.

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value. The PRAL value shows how much acid or base the given food produces inside the organism. 

The PRAL values of parsley and parsnip are -11.1 and -5.9, respectively, which means that parsley has a greater potential to alkalize the body.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Parsley and parsnip offer different nutritional profiles and potential benefits for cardiovascular health:

Parsley:

• Parsley is rich in antioxidants, including flavonoids and carotenoids. These antioxidants help reduce inflammation and oxidative stress in the body, which are linked to cardiovascular disease.
• It contains vitamin K, which plays a role in blood clotting and may help prevent arterial calcification, a risk factor for heart disease (1).
• Parsley is also a good source of folate, which helps lower levels of homocysteine in the blood. Elevated homocysteine levels are associated with an increased risk of cardiovascular disease (2).
• Parsley possesses diuretic properties that help eliminate excess water from the body, particularly benefiting hypertensive individuals and those with heart failure (3).

Parsnip:

• Parsnip is a good source of dietary fiber, which can help lower LDL ("bad" cholesterol) levels and improve heart health. High fiber intake is associated with a reduced risk of cardiovascular disease (4).
• It contains potassium, which helps regulate blood pressure. Maintaining healthy blood pressure levels is essential for reducing the risk of heart disease and stroke (5).
• Parsnip also provides antioxidant properties and supports overall cardiovascular health.

In summary, both parsley and parsnip can be part of a heart-healthy diet due to their nutrient content. Parsley offers antioxidants and vitamin K, while parsnip provides fiber, potassium, and vitamin C. Including a variety of vegetables, along with other heart-healthy foods, can contribute to cardiovascular health and reduce the risk of heart disease.

Cancer

The American Institute for Cancer Research states that parsnip contains cancer-fighting folate (6). Furthermore, they are high in sulforaphane, which has been shown in studies to be effective in treating breast, colon, prostate, and ovarian cancers. Parsnip is also high in Vitamin C, an antioxidant with free-radical scavenging properties (7). As a result, it protects against cancer. One study shows that polyacetylenes extracted from parsnips have chemoprotective and cytotoxic activity (8).

Diabetes

Parsley is extremely rich in Vitamin A. According to a new study, Vitamin A improves the function of the insulin-producing-cell (9). The researchers first discovered that insulin-producing beta-cells have a high Vitamin A cell surface receptor concentration.

Several studies have found a direct link between eating fiber-rich foods like parsnips and a lower risk of type 2 diabetes (10). One cup of parsnips contains 7 grams of soluble fiber, which may aid in cholesterol reduction and blood sugar regulation (11).

Bone Health

Parsnips are high in magnesium and calcium, which are necessary for bone development. One cup of chopped parsnips has more than 45 milligrams of magnesium. Parsnips provide more than 10% of an adult's magnesium needs at the recommended daily intake of 320-420mg. One study indicates that daily magnesium recommended intake can help build and maintain strong bones (12).

Another study shows that parsley consumption has decreased the chances of bone fractures in postmenopausal women with osteoporosis (13).

Allergy

When applied to the skin, parsnip is relatively safe. However, parsnip can cause hypersensitivity to the sun.

Parsley may commonly cause food allergy symptoms in sensitive individuals, particularly those with allergic rhinitis caused by a pollen allergy (14).