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  6. Parsnip vs. Garlic

Parsnip vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between parsnip and garlic

  • Parsnip has more vitamin K and folate; however, garlic is higher in vitamin B6, manganese, selenium, copper, vitamin C, calcium, iron, and phosphorus.
  • Garlic covers your daily need for vitamin B6, 88% more than parsnip.
  • Parsnip has 22 times more folate than garlic. While parsnip has 67µg of folate, garlic has only 3µg.
  • The glycemic index of parsnip is higher.

These are the specific foods used in this comparison Parsnips, raw and Garlic, raw.

Infographic

Parsnip vs Garlic 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.
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%
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +16%
Contains less SodiumSodium -41.2%
Contains more CalciumCalcium +402.8%
Contains more IronIron +188.1%
Contains more CopperCopper +149.2%
Contains more ZincZinc +96.6%
Contains more PhosphorusPhosphorus +115.5%
Contains more ManganeseManganese +198.6%
Contains more SeleniumSelenium +688.9%
~equal in Potassium ~401mg

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%
Garlic
Garlic
4
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin EVitamin E +1762.5%
Contains more Vitamin KVitamin K +1223.5%
Contains more FolateFolate +2133.3%
Contains more Vitamin CVitamin C +83.5%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B6Vitamin B6 +1272.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B5 ~0.596mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Garlic DV% diff.
Vitamin B6 0.09mg 1.235mg 88%
Manganese 0.56mg 1.672mg 48%
Selenium 1.8µg 14.2µg 23%
Copper 0.12mg 0.299mg 20%
Vitamin K 22.5µg 1.7µg 17%
Vitamin C 17mg 31.2mg 16%
Folate 67µg 3µg 16%
Calcium 36mg 181mg 15%
Iron 0.59mg 1.7mg 14%
Phosphorus 71mg 153mg 12%
Fiber 4.9g 2.1g 11%
Protein 1.2g 6.36g 10%
Vitamin E 1.49mg 0.08mg 9%
Vitamin B1 0.09mg 0.2mg 9%
Carbs 17.99g 33.06g 5%
Zinc 0.59mg 1.16mg 5%
Vitamin B2 0.05mg 0.11mg 5%
Calories 75kcal 149kcal 4%
Choline 23.2mg 4%
Magnesium 29mg 25mg 1%
Potassium 375mg 401mg 1%
Polyunsaturated fat 0.047g 0.249g 1%
Protein per 100 calories 1.6g 4.3g N/A
Calories per 10 g protein 625kcal 234kcal N/A
Weight per 100 calories 133g 67g N/A
Fats 0.3g 0.5g 0%
Net carbs 13.09g 30.96g N/A
Sugar 4.8g 1g N/A
Sodium 10mg 17mg 0%
Vitamin B3 0.7mg 0.7mg 0%
Vitamin B5 0.6mg 0.596mg 0%
Saturated fat 0.05g 0.089g 0%
Monounsaturated fat 0.112g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +35.8%
Contains more ProteinProtein +430%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +83.8%
Contains more OtherOther +53.1%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +918.2%
Contains more Poly. FatPolyunsaturated fat +429.8%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.