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Parsnip vs Cassava - In-Depth Nutrition Comparison

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Important differences between Parsnip and Cassava

  • Cassava has less Vitamin K, Fiber, Folate, Vitamin B5, Vitamin E , Manganese, and Phosphorus.
  • Parsnip's daily need coverage for Vitamin K is 17% more.
  • Parsnip has 8 times more Vitamin E than Cassava. Parsnip has 1.49mg of Vitamin E , while Cassava has 0.19mg.
  • Cassava is lower in Sugar.

The food varieties used in the comparison are Parsnips, raw and Cassava, raw.

Infographic

Parsnip vs Cassava 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +125%
Contains more Iron +118.5%
Contains more Magnesium +38.1%
Contains more Phosphorus +163%
Contains more Potassium +38.4%
Contains less Sodium -28.6%
Contains more Zinc +73.5%
Contains more Copper +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +125%
Contains more Iron +118.5%
Contains more Magnesium +38.1%
Contains more Phosphorus +163%
Contains more Potassium +38.4%
Contains less Sodium -28.6%
Contains more Zinc +73.5%
Contains more Copper +20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +684.2%
Contains more Vitamin B5 +460.7%
Contains more Folate +148.1%
Contains more Vitamin K +1084.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +21.2%
Contains more Vitamin B3 +22%
Equal in Vitamin B1 - 0.087
Equal in Vitamin B2 - 0.048
Equal in Vitamin B6 - 0.088
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin E +684.2%
Contains more Vitamin B5 +460.7%
Contains more Folate +148.1%
Contains more Vitamin K +1084.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +21.2%
Contains more Vitamin B3 +22%
Equal in Vitamin B1 - 0.087
Equal in Vitamin B2 - 0.048
Equal in Vitamin B6 - 0.088

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parsnip Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Parsnip Cassava Opinion
Net carbs 13.09g 36.26g Cassava
Protein 1.2g 1.36g Cassava
Fats 0.3g 0.28g Parsnip
Carbs 17.99g 38.06g Cassava
Calories 75kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar 4.8g 1.7g Cassava
Fiber 4.9g 1.8g Parsnip
Calcium 36mg 16mg Parsnip
Iron 0.59mg 0.27mg Parsnip
Magnesium 29mg 21mg Parsnip
Phosphorus 71mg 27mg Parsnip
Potassium 375mg 271mg Parsnip
Sodium 10mg 14mg Parsnip
Zinc 0.59mg 0.34mg Parsnip
Copper 0.12mg 0.1mg Parsnip
Vitamin A 0IU 13IU Cassava
Vitamin E 1.49mg 0.19mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 20.6mg Cassava
Vitamin B1 0.09mg 0.087mg Parsnip
Vitamin B2 0.05mg 0.048mg Parsnip
Vitamin B3 0.7mg 0.854mg Cassava
Vitamin B5 0.6mg 0.107mg Parsnip
Vitamin B6 0.09mg 0.088mg Parsnip
Folate 67µg 27µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 22.5µg 1.9µg Parsnip
Tryptophan mg 0.019mg Cassava
Threonine mg 0.028mg Cassava
Isoleucine mg 0.027mg Cassava
Leucine mg 0.039mg Cassava
Lysine mg 0.044mg Cassava
Methionine mg 0.011mg Cassava
Phenylalanine mg 0.026mg Cassava
Valine mg 0.035mg Cassava
Histidine mg 0.02mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.074g Parsnip
Monounsaturated Fat 0.112g 0.075g Parsnip
Polyunsaturated fat 0.047g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Parsnip
14
Cassava
Mineral Summary Score
22
Parsnip
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Parsnip
8%
Cassava
Carbohydrates
18%
Parsnip
38%
Cassava
Fats
1%
Parsnip
1%
Cassava

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.024g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.2)
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?
Cassava
Cassava is lower in Sugar (difference - 3.1g)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.