Parsnip vs. Daikon — Health Impact and Nutrition Comparison

Micronutrients

Daikon consists of about 95% water, whereas parsnip consists of about 80% water.

The content of micronutrients in parsnips is higher than that of daikon. Parsnips have more protein, carbs, fiber, and monounsaturated fats than daikons. These vegetables lack trans fat.

Vitamins

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

Parsnip contains 74 times more Vitamin K, three times more Vitamin B5 and Vitamin B1, and two times more Vitamin B3.

It is also richer in Vitamin B6, Vitamin E, and Folate. On the other hand, daikon contains more Vitamin C.

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

8

Daikon

2

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+350%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B3Vitamin B3	+250%
Contains more Vitamin B5Vitamin B5	+334.8%
Contains more Vitamin B6Vitamin B6	+95.7%
Contains more Vitamin KVitamin K	+7400%
Contains more FolateFolate	+139.3%

Contains more Vitamin CVitamin C

+29.4%

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Overall, parsnips are richer in minerals than daikon.

Parsnip contains three times more zinc, two times more phosphorus, iron, calcium, magnesium, potassium, and less sodium than daikon.

Both vegetables contain equal levels of copper.

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

Daikon

0

Contains more MagnesiumMagnesium	+81.3%
Contains more CalciumCalcium	+33.3%
Contains more PotassiumPotassium	+65.2%
Contains more IronIron	+47.5%
Contains more ZincZinc	+293.3%
Contains more PhosphorusPhosphorus	+208.7%
Contains less SodiumSodium	-52.4%
Contains more ManganeseManganese	+1373.7%
Contains more SeleniumSelenium	+157.1%

~equal in Copper ~0.115mg

Glycemic Index

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

The GI of parsnip is equal to 97, whereas the GI of daikon is equal to 32. Daikon is considered low glycemic index food, and parsnip is considered high glycemic index food.

Acidity

The average PH value of daikon falls in the range of -5.3 - 5.7, whereas the PH value of daikon equals 7.5. Daikon is more alkaline than parsnip. Now let’s have a look at the potential renal acid load. The PRAL value of food shows how much acid or alkali a given food produces when broken down in the body. The PRAL value of daikon is -4.4, while the PRAL value of parsnip is equal to -5.9. This indicates that these vegetables in the body are more alkaline.

Calories

The number of calories of parsnips is four times higher than that of daikon. Daikon has 18 calories per 100g, while parsnip has 75 calories per 100g.

Weight Loss and Diets

Eating low-calorie, high-fiber foods can help you maintain a healthy weight or lose weight. In this case, daikons have fewer calories than parsnips; therefore, they are a good choice in a low-calorie diet. Moreover, daikon is also an excellent choice for low fats, low carbs diets.

Both daikon and parsnip are considered non-starchy vegetables, which means they are shallow in carbs. Studies show that eating non-starchy vegetables can promote a healthy body weight [1].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both of these products may reduce the risk of coronary heart disease. Daikon can lower blood total cholesterol and triglyceride levels [4]. 

Daikon may decrease arterial hypertension by increasing the synthesis of nitric oxide (NO) by vascular endothelial cells [2,3]. This effect is unknown for parsnip.

Daikon has antioxidant activity that is important for lowering cardiovascular risk factors [6]. 

Compared to daikon, parsnip contains higher antioxidant levels [5]. It should be noted that the high folate levels in parsnip can also reduce homocysteine levels in the blood, which are associated with higher risks of coronary heart disease [7].

Cancer

According to the American Institute for Cancer Research, parsnip contains cancer-fighting folate. Moreover, they are rich in sulforaphane, which research has shown is effective in fighting breast, colon, prostate, and ovarian cancers. Parsnip is also a great source of Vitamin C, an antioxidant with free-radical scavenging activity. Thus, it protects against cancer. According to one study, polyacetylenes extracted from parsnips have possible chemoprotective effects and cytotoxic activity [8].

Diabetes

Daikons are low-calorie, high-fiber vegetables containing chemical compounds called glucosinolate and isothiocyanate that may help regulate blood sugar levels. Daikon contains coenzyme Q10, an antioxidant that may help block the formation of diabetes [8].

Several studies show a direct link between consuming fiber-rich foods, such as parsnips, and a reduced risk of type 2 diabetes. One cup of parsnips contains 7 grams of soluble fiber, which may help to lower cholesterol levels and regulate blood sugar [9].

Boost Immune System

Research shows that the compound falcarinol (FAD), found in parsnips, may stop immune cells from reaching maturity. This ability of parsnips can be used in new therapies to treat autoimmune and allergic diseases.

On the other hand, daikon is an excellent source of Vitamin C. 100 grams of daikon contains 22mg of Vitamin C, 30% of the RDA. Vitamin C is mainly found in the leaves of plants [9].

Bone Health

Parsnips contain a decent amount of magnesium and calcium, two essential minerals for bone development. At the recommended daily intake of 320-420mg for most adults, parsnips quickly provide more than 10% of their magnesium needs [10]. A cup of chopped parsnips contains over 45 milligrams of magnesium.