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Parsnip vs Garden asparagus - In-Depth Nutrition Comparison

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How are Parsnip and Garden asparagus different?

  • Parsnip is higher in Manganese, Vitamin C, Fiber, Vitamin B5, and Potassium, however Garden asparagus is richer in Iron, Vitamin K, Copper, and Vitamin B2.
  • Daily need coverage for Iron from Garden asparagus is 19% higher.
  • Parsnip contains 4 times more Manganese than Garden asparagus. While Parsnip contains 0.56mg of Manganese, Garden asparagus contains only 0.158mg.

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

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Parsnip vs Garden 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Potassium +85.6%
Contains more Magnesium +107.1%
Contains more Phosphorus +36.5%
Contains more Iron +262.7%
Contains more Copper +57.5%
Contains less Sodium -80%
Equal in Zinc - 0.54
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 11% 34% 21% 40% 17% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +50%
Contains more Potassium +85.6%
Contains more Magnesium +107.1%
Contains more Phosphorus +36.5%
Contains more Iron +262.7%
Contains more Copper +57.5%
Contains less Sodium -80%
Equal in Zinc - 0.54

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 C +203.6%
Contains more Vitamin E +31.9%
Contains more Vitamin B5 +119%
Contains more Folate +28.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +182%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +84.9%
Equal in Vitamin B6 - 0.091
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 0% 30% 0% 23% 12% 14% 36% 21% 0% 57% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +203.6%
Contains more Vitamin E +31.9%
Contains more Vitamin B5 +119%
Contains more Folate +28.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +182%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +84.9%
Equal in Vitamin B6 - 0.091

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
29
Garden asparagus
Mineral Summary Score
22
Parsnip
27
Garden asparagus

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
13%
Garden asparagus
Carbohydrates
18%
Parsnip
4%
Garden asparagus
Fats
1%
Parsnip
1%
Garden asparagus

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 Garden asparagus
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 65)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Parsnip Garden asparagus Opinion
Calories 75 20 Parsnip
Protein 1.2 2.2 Garden asparagus
Fats 0.3 0.12 Parsnip
Vitamin C 17 5.6 Parsnip
Net carbs 13.09000015258789 1.7799999713897705 Parsnip
Carbs 17.99 3.88 Parsnip
Cholesterol 0 0
Vitamin D 0 0
Iron 0.59 2.14 Garden asparagus
Calcium 36 24 Parsnip
Potassium 375 202 Parsnip
Magnesium 29 14 Parsnip
Sugar 4.8 1.88 Garden asparagus
Fiber 4.9 2.1 Parsnip
Copper 0.12 0.189 Garden asparagus
Zinc 0.59 0.54 Parsnip
Starch
Phosphorus 71 52 Parsnip
Sodium 10 2 Garden asparagus
Vitamin A 0 756 Garden asparagus
Vitamin E 1.49 1.13 Parsnip
Vitamin D 0 0
Vitamin B1 0.09 0.143 Garden asparagus
Vitamin B2 0.05 0.141 Garden asparagus
Vitamin B3 0.7 0.978 Garden asparagus
Vitamin B5 0.6 0.274 Parsnip
Vitamin B6 0.09 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 22.5 41.6 Garden asparagus
Folate 67 52 Parsnip
Trans Fat 0 0
Saturated Fat 0.05 0.04 Garden asparagus
Monounsaturated Fat 0.112 0 Parsnip
Polyunsaturated fat 0.047 0.05 Garden asparagus
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

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. Garden 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.