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  6. Parsnip vs. Asparagus

Parsnip vs. Asparagus — In-Depth Nutrition Comparison

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How are parsnip and asparagus different?

  • Parsnip is higher in manganese, vitamin C, fiber, vitamin B5, and potassium; however, asparagus is richer in iron, vitamin K, vitamin A, copper, and vitamin B2.
  • Daily need coverage for iron for asparagus is 19% higher.
  • Parsnip contains 4 times more manganese than asparagus. While parsnip contains 0.56mg of manganese, asparagus contains only 0.158mg.
  • Asparagus has a lower glycemic index (32) than parsnip (97).

Parsnips, raw and Asparagus, raw are the varieties used in this article.

Infographic

Parsnip vs Asparagus 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +85.6%
Contains more PhosphorusPhosphorus +36.5%
Contains more ManganeseManganese +254.4%
Contains more IronIron +262.7%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +27.8%
~equal in Zinc ~0.54mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 0% 30% 23% 12% 13% 36% 21% 0% 56% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin CVitamin C +203.6%
Contains more Vitamin EVitamin E +31.9%
Contains more Vitamin B5Vitamin B5 +119%
Contains more FolateFolate +28.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +182%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin KVitamin K +84.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.091mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Asparagus DV% diff.
Iron 0.59mg 2.14mg 19%
Manganese 0.56mg 0.158mg 17%
Vitamin K 22.5µg 41.6µg 16%
Vitamin C 17mg 5.6mg 13%
Fiber 4.9g 2.1g 11%
Copper 0.12mg 0.189mg 8%
Vitamin B2 0.05mg 0.141mg 7%
Vitamin B5 0.6mg 0.274mg 7%
Carbs 17.99g 3.88g 5%
Potassium 375mg 202mg 5%
Magnesium 29mg 14mg 4%
Vitamin A 0µg 38µg 4%
Vitamin B1 0.09mg 0.143mg 4%
Folate 67µg 52µg 4%
Calories 75kcal 20kcal 3%
Phosphorus 71mg 52mg 3%
Choline 16mg 3%
Protein 1.2g 2.2g 2%
Vitamin E 1.49mg 1.13mg 2%
Vitamin B3 0.7mg 0.978mg 2%
Calcium 36mg 24mg 1%
Selenium 1.8µg 2.3µg 1%
Fructose 1g 1%
Protein per 100 calories 1.6g 11g N/A
Calories per 10 g protein 625kcal 91kcal N/A
Weight per 100 calories 133g 500g N/A
Fats 0.3g 0.12g 0%
Net carbs 13.09g 1.78g N/A
Sugar 4.8g 1.88g N/A
Zinc 0.59mg 0.54mg 0%
Sodium 10mg 2mg 0%
Vitamin B6 0.09mg 0.091mg 0%
Saturated fat 0.05g 0.04g 0%
Monounsaturated fat 0.112g 0g 0%
Polyunsaturated fat 0.047g 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +150%
Contains more CarbsCarbs +363.7%
Contains more OtherOther +69%
Contains more ProteinProtein +83.3%
Contains more WaterWater +17.2%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains less Sat. FatSaturated fat -20%
~equal in Polyunsaturated fat ~0.05g

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.