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Parsnip vs. Daikon — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 05, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Parsnip
vs
Daikon

Summary

Parsnips are richer in minerals and vitamins, contain less sodium, and are cheaper than daikons. They have three times more zinc and phosphorus and seven times more Vitamin K. On the other hand, daikons contain more Vitamin C, lower in calories, saturated fats, and sugars than parsnips.

Introduction

Have you ever wondered if daikon and parsnip are the same, or can you substitute daikon for parsnip? If yes, here you can find the answers to these and other essential questions, such as the differences between these vegetables, their impact on your health, and so on.

What’s The Actual Difference?

Daikons and parsnips are similar in appearance but have different textures, tastes, and affiliations. Parsnips have white skin; they are similar in texture to carrots, although not so sweet. The main difference between parsnip and radish is that parsnip is a biennial plant that belongs to Apiaceae. In contrast, radish is a Brassicaceae family plant with an edible root. Daikon tastes red radish; it contains more water than parsnips.

Varieties

Daikon, also known as mooli, belongs to the Raphanus genus. Long white roots and fast-growing leaves usually characterize this winter radish. The most common daikon types are French Breakfast Radish and Daikon White Radish. The parsnip belongs to the Pastinaca genus; it is a root vegetable related to the carrot. This vegetable is native to Eurasia and was used as a sweetener before cane sugar. The most known parsnip types are the Hollow Crown and Harris Model.

Taste and Use

Daikons have a peppery flavor; sometimes, the taste tends to be milder depending on growing conditions. Unlike daikons, parsnips have a spicy, sweet taste. Both daikon and parsnip have wood-like rigid structures when raw.

Both daikon and parsnip can be eaten in various ways: baked, boiled, fried, sauteed, roasted, steamed, and grilled. They are easy additions to a healthy diet.

Nutrition

In this section, we will look into the differences between the nutrients of daikons and parsnip. Below you can find the nutrition infographics that visually show the differences between these vegetables․

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Daikon
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 0% 0% 0% 5% 4.6% 3.8% 8.3% 11% 0% 0.75% 21% 4%
Contains more Vitamin E Vitamin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Daikon
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 8.1% 20% 15% 38% 4.1% 9.9% 2.7% 5% 3.8%
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.

Health Impact

The nutritional values are presented for raw daikons and raw parsnip.

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 Article author photo Astghik Grigoryan

Both of these products may reduce the risk of coronary heart diseaseDaikon 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.

Side Effects

Daikons are presumed to be relatively safe vegetables. However, they might not be suitable for those suffering from gallstones. People with impaired thyroid function can minimize the risk of harmful effects by cooking them and increasing their selenium intake [11].

Parsnip is relatively safe when applied to the skin. Nevertheless, when used on the skin, parsnip can cause the skin to become extra sensitive to the sun.

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 05, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Parsnip vs Daikon infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Daikon
1
4% 95%
Protein: 0.6 g
Fats: 0.1 g
Carbs: 4.1 g
Water: 94.62 g
Other: 0.58 g
Contains more ProteinProtein +100%
Contains more FatsFats +200%
Contains more CarbsCarbs +338.8%
Contains more OtherOther +69%
Contains more WaterWater +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 22%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Daikon
1
33% 18% 49%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.045 g
Contains more Mono. FatMonounsaturated Fat +558.8%
Contains less Sat. FatSaturated Fat -40%
~equal in Polyunsaturated fat ~0.045g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Daikon Opinion
Calories 75kcal 18kcal Parsnip
Protein 1.2g 0.6g Parsnip
Fats 0.3g 0.1g Parsnip
Vitamin C 17mg 22mg Daikon
Net carbs 13.09g 2.5g Parsnip
Carbs 17.99g 4.1g Parsnip
Magnesium 29mg 16mg Parsnip
Calcium 36mg 27mg Parsnip
Potassium 375mg 227mg Parsnip
Iron 0.59mg 0.4mg Parsnip
Sugar 4.8g 2.5g Daikon
Fiber 4.9g 1.6g Parsnip
Copper 0.12mg 0.115mg Parsnip
Zinc 0.59mg 0.15mg Parsnip
Phosphorus 71mg 23mg Parsnip
Sodium 10mg 21mg Parsnip
Vitamin E 1.49mg 0mg Parsnip
Manganese 0.56mg 0.038mg Parsnip
Selenium 1.8µg 0.7µg Parsnip
Vitamin B1 0.09mg 0.02mg Parsnip
Vitamin B2 0.05mg 0.02mg Parsnip
Vitamin B3 0.7mg 0.2mg Parsnip
Vitamin B5 0.6mg 0.138mg Parsnip
Vitamin B6 0.09mg 0.046mg Parsnip
Vitamin K 22.5µg 0.3µg Parsnip
Folate 67µg 28µg Parsnip
Choline 7.3mg Daikon
Saturated Fat 0.05g 0.03g Daikon
Monounsaturated Fat 0.112g 0.017g Parsnip
Polyunsaturated fat 0.047g 0.045g Parsnip
Tryptophan 0.003mg Daikon
Threonine 0.025mg Daikon
Isoleucine 0.026mg Daikon
Leucine 0.031mg Daikon
Lysine 0.03mg Daikon
Methionine 0.006mg Daikon
Phenylalanine 0.02mg Daikon
Valine 0.028mg Daikon
Histidine 0.011mg Daikon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Daikon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
23%
Parsnip
10%
Daikon
Minerals Daily Need Coverage Score
26%
Parsnip
12%
Daikon

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 11mg)
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?
Daikon
Daikon is lower in Sugar (difference - 2.3g)
Which food is lower in Saturated Fat?
Daikon
Daikon is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Daikon
Daikon is lower in glycemic index (difference - 65)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Daikon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168451/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.