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  6. Parsnip vs. Chard

Parsnip vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between Parsnip and Chard?

  • Parsnip is richer in Folate, Fiber, Manganese, Vitamin B5, and Phosphorus, while Chard is higher in Vitamin K, Vitamin A RAE, Iron, and Magnesium.
  • Chard's daily need coverage for Vitamin K is 254% higher.
  • Chard has 7 times less Folate than Parsnip. Parsnip has 67µg of Folate, while Chard has 9µg.
  • Parsnip is lower in Sodium.

We used Parsnips, raw and Chard, swiss, cooked, boiled, drained, without salt types in this comparison.

Infographic

Parsnip vs Chard infographic
Infographic link

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
Parsnip
5
:
5
Chard
Chard
Contains more Phosphorus +115.2%
Contains less Sodium -94.4%
Contains more Zinc +78.8%
Contains more Manganese +67.7%
Contains more Selenium +100%
Contains more Calcium +61.1%
Contains more Iron +283.1%
Contains more Magnesium +196.6%
Contains more Potassium +46.4%
Contains more Copper +35.8%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +115.2%
Contains less Sodium -94.4%
Contains more Zinc +78.8%
Contains more Manganese +67.7%
Contains more Selenium +100%
Contains more Calcium +61.1%
Contains more Iron +283.1%
Contains more Magnesium +196.6%
Contains more Potassium +46.4%
Contains more Copper +35.8%

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
Parsnip
5
:
5
Chard
Chard
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B5 +268.1%
Contains more Folate +644.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +26.8%
Contains more Vitamin B2 +72%
Contains more Vitamin K +1354.7%
Equal in Vitamin C - 18
Equal in Vitamin B6 - 0.085
Parsnip
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B5 +268.1%
Contains more Folate +644.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +26.8%
Contains more Vitamin B2 +72%
Contains more Vitamin K +1354.7%
Equal in Vitamin C - 18
Equal in Vitamin B6 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
2
:
3
Chard
Chard
Contains more Fats +275%
Contains more Carbs +335.6%
Contains more Protein +56.7%
Contains more Water +16.5%
Contains more Other +28.6%
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +275%
Contains more Carbs +335.6%
Contains more Protein +56.7%
Contains more Water +16.5%
Contains more Other +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +67.9%
Contains less Saturated Fat -76%
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +67.9%
Contains less Saturated Fat -76%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Chard Opinion
Net carbs 13.09g 2.03g Parsnip
Protein 1.2g 1.88g Chard
Fats 0.3g 0.08g Parsnip
Carbs 17.99g 4.13g Parsnip
Calories 75kcal 20kcal Parsnip
Sugar 4.8g 1.1g Chard
Fiber 4.9g 2.1g Parsnip
Calcium 36mg 58mg Chard
Iron 0.59mg 2.26mg Chard
Magnesium 29mg 86mg Chard
Phosphorus 71mg 33mg Parsnip
Potassium 375mg 549mg Chard
Sodium 10mg 179mg Parsnip
Zinc 0.59mg 0.33mg Parsnip
Copper 0.12mg 0.163mg Chard
Manganese 0.56mg 0.334mg Parsnip
Selenium 1.8µg 0.9µg Parsnip
Vitamin A 0IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 1.49mg 1.89mg Chard
Vitamin C 17mg 18mg Chard
Vitamin B1 0.09mg 0.034mg Parsnip
Vitamin B2 0.05mg 0.086mg Chard
Vitamin B3 0.7mg 0.36mg Parsnip
Vitamin B5 0.6mg 0.163mg Parsnip
Vitamin B6 0.09mg 0.085mg Parsnip
Folate 67µg 9µg Parsnip
Vitamin K 22.5µg 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.05g 0.012g Chard
Monounsaturated Fat 0.112g 0.016g Parsnip
Polyunsaturated fat 0.047g 0.028g Parsnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Parsnip
113%
Chard
Minerals Daily Need Coverage Score
26%
Parsnip
36%
Chard

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 169mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 65)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.