Parsnip vs. Carrot — Health Impact and Nutrition Comparison

General differences

Parsnips are richer in minerals. They are cheaper than carrots, with a difference of around 0.4$. These vegetables may have a long shelf life, given they are stored in a cool place to avoid the loss of their moisture content (1).

Nowadays, carrots and parsnips are becoming popular root vegetables with increased awareness about a healthy lifestyle. They are easy additions to one’s diet. However, parsnips and carrots differ in taste profile, nutrients they provide, and health impacts. Let’s compare and contrast visuals to discuss how these two items are nutritionally similar or different, along with the benefits associated with these foods.  

Minerals

The mineral comparison score is given according to the number of minerals by which one food or another is richer.

Carrot was given a score of 0, while parsnip was given a mineral score of 8. Parsnip is richer in iron, potassium, magnesium, copper, zinc, and phosphorus. Parsnips contain 85.5% less sodium compared to carrots.

300g of parsnip covers 74% of the daily need for manganese. 

Both food items are equal in their calcium content.

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.

Parsnip

9

Carrot

0

Contains more MagnesiumMagnesium	+141.7%
Contains more PotassiumPotassium	+17.2%
Contains more IronIron	+96.7%
Contains more CopperCopper	+166.7%
Contains more ZincZinc	+145.8%
Contains more PhosphorusPhosphorus	+102.9%
Contains less SodiumSodium	-85.5%
Contains more ManganeseManganese	+291.6%
Contains more SeleniumSelenium	+1700%

~equal in Calcium ~33mg

Vitamins

Vitamin comparison score shows the number of vitamins by which one or another food is richer.

Carrot received a vitamin score of 4, while parsnip received a vitamin score of 6. Carrot is richer in vitamin B3, vitamin B6, and vitamin B2.

Meanwhile, parsnip is richer in vitamin C, vitamin E, vitamin B1, vitamin B5, and vitamin K. Parsnips contain 252.6% more folate than carrots.

Finally, 100g of carrots contains 16706 IU of vitamin A (provitamin A carotenoid), while parsnips contain none.

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.

Parsnip

6

Carrot

5

Contains more Vitamin CVitamin C	+188.1%
Contains more Vitamin EVitamin E	+125.8%
Contains more Vitamin B1Vitamin B1	+36.4%
Contains more Vitamin B5Vitamin B5	+119.8%
Contains more Vitamin KVitamin K	+70.5%
Contains more FolateFolate	+252.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+16%
Contains more Vitamin B3Vitamin B3	+40.4%
Contains more Vitamin B6Vitamin B6	+53.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Calories

Parsnips are around 1.82 times higher in calories compared to carrots.

Carbohydrates

Parsnips are 1.88 times higher in carbohydrates than carrots. 18% of daily carbohydrate needs are covered by 300g of parsnips, while only 10% are covered by 300g of carrots. Carrots contain fewer sugars. 

Protein

Parsnips are higher in protein than carrots. 7% of daily protein needs are covered by 300g of parsnips. On the other hand, 6% of protein’s daily needs are covered by 300g of carrots.

Fats

Both foods contain less than one gram of fats per 100g. Hence, fat content is negligible.  

Glycemic Index

Carrot has a notably lower glycemic index value compared to parsnip. The difference in glycemic index is 58 GI units.

Carrot is a low glycemic index food, while parsnips have a high glycemic index. You can have a look at our glycemic index chart page to get more information about the GI values of different foods. 

Cardiovascular Health

Studies show that high beta-carotene levels found in carrots may protect against cardiovascular disease (2). Moreover, another study explored the effects of carrot juice on cardiovascular health (3). The results revealed that consuming 16 fluid ounces of freshly squeezed carrot juice for three months enhances the cardiovascular system by increasing the body’s antioxidant status. The results also showed the cardioprotective function of carrot juice by the mechanism of reduced lipid peroxidation (3).

Carrot extracts have been shown to lower the risk of myocardial infarction in rats (4). Furthermore, a study showed an inverse relationship between consumption of beta-carotene-rich fruits and vegetables and cardiovascular disease-related mortality (5).

Another potential risk of cardiovascular disease, especially atherosclerosis, is high blood cholesterol. Carrot intake has been linked with low cholesterol concentrations in blood (20) (21). 

Parsnips have a high potassium content. It is understood that by reducing blood pressure and controlling heart rate, potassium protects heart health.

Additionally, parsnips are rich in folate. Folate reduces the odds of having a stroke (6). Moreover, parsnips have a high fiber content. Adequate fiber in the diet helps reduce the odds of cardiovascular disease and coronary heart disease (7).

In conclusion, parsnips and carrots have cardioprotective, and heart health-promoting attributes.

Diabetes

A study showed that carrot powder prevented high blood sugar in type 1 diabetic rats (8).

Carrots are non-starchy vegetables. According to the American Diabetes Association, half of one’s plate can be filled with carrots, as weight loss and knowing what to eat are essential to regulating blood sugar in type 2 diabetic patients (9).

Regarding parsnips, they are high in antioxidants. It has been hypothesized that antioxidants have a preventive effect on the development of type 2 diabetes (10).

Moreover, both parsnips and carrots are high in fiber. Fiber helps regulate blood sugar levels.

Cancer

A study explored the effect of high carrot consumption (32 g of raw carrot per day) on the risk of colorectal cancer. The results showed a 17% decrease in the risk of colorectal cancer, given this high consumption.

A meta-analysis indicated that high consumption of carrots could decrease the risk of breast cancer (11). Furthermore, a study revealed that carrot consumption could be inversely correlated with the odds of prostate cancer (12).

Parsnips may also play a role in the prevention of cancer. According to the American Institute for Cancer Research, parsnips contain cancer-fighting folate (13). The smaller the parsnip, the higher the antioxidant level (14). Moreover, vitamin C is an antioxidant with free-radical scavenging activity. Thus, it protects against cancer. The fact that parsnips are rich in vitamin C may indicate their role in cancer prevention.

A study showed the possible chemoprotective effects of polyacetylenes extracted from carrot and parsnip and their cytotoxic activities (15). Therefore, to a certain extent, parsnips and carrots may have chemoprotective and cancer-preventing effects.

Eye health

Vitamin A is essential for eye health. Vitamin A hypovitaminosis results in a disease called nighttime blindness. Carrots are a great source of that vitamin. Hence, carrot intake may be helpful in retinal disease and age-related macular degeneration treatment (22). 

Allergy

There have been reports of phytophotodermatitis when picking parsnips (16). Phytophotodermatitis (PPD) is a skin-related inflammatory response that occurs as a result of a class of compounds known as furanocoumarins, reacting in the presence of light and causing skin rashes (17).

PPD can also be caused by many vegetables of the carrot family (17). A study showed that sunscreen containing carrot extract might lead to PPD (18). A study has confirmed the allergenicity of carrots through a double-blinded placebo-controlled food challenge (19).

Toxicity

Carrots are rich in vitamin A. Overconsumption of vitamin A may lead to toxicity and hypervitaminosis as this vitamin is fat-soluble. It’s important to note that the toxicity is mainly triggered by the overuse of vitamin A supplementation and not by the overconsumption of the carrot itself.