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Parsnip vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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The main differences between parsnip and jerusalem artichoke

  • Parsnip is richer in manganese, vitamin K, vitamin C, folate, fiber, and vitamin E, yet jerusalem artichoke is richer in iron and vitamin B1.
  • Daily need coverage for iron for jerusalem artichoke is 35% higher.
  • Parsnip contains 225 times more vitamin K than jerusalem artichoke. Parsnip contains 22.5µg of vitamin K, while jerusalem artichoke contains 0.1µg.
  • Jerusalem artichoke has a lower glycemic index than parsnip.

Food types used in this article are Parsnips, raw and Jerusalem-artichokes, raw.

Infographic

Parsnip vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +70.6%
Contains more CalciumCalcium +157.1%
Contains more ZincZinc +391.7%
Contains more ManganeseManganese +833.3%
Contains more SeleniumSelenium +157.1%
Contains more PotassiumPotassium +14.4%
Contains more IronIron +476.3%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -60%
~equal in Phosphorus ~78mg

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%
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin EVitamin E +684.2%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +16.9%
Contains more Vitamin KVitamin K +22400%
Contains more FolateFolate +415.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Jerusalem artichoke DV% diff.
Iron 0.59mg 3.4mg 35%
Manganese 0.56mg 0.06mg 22%
Vitamin K 22.5µg 0.1µg 19%
Vitamin C 17mg 4mg 14%
Folate 67µg 13µg 14%
Fiber 4.9g 1.6g 13%
Vitamin B1 0.09mg 0.2mg 9%
Vitamin E 1.49mg 0.19mg 9%
Choline 30mg 5%
Vitamin B5 0.6mg 0.397mg 4%
Vitamin B3 0.7mg 1.3mg 4%
Zinc 0.59mg 0.12mg 4%
Magnesium 29mg 17mg 3%
Copper 0.12mg 0.14mg 2%
Protein 1.2g 2g 2%
Potassium 375mg 429mg 2%
Calcium 36mg 14mg 2%
Selenium 1.8µg 0.7µg 2%
Phosphorus 71mg 78mg 1%
Vitamin B2 0.05mg 0.06mg 1%
Vitamin B6 0.09mg 0.077mg 1%
Calories 75kcal 73kcal 0%
Fats 0.3g 0.01g 0%
Carbs 17.99g 17.44g 0%
Net carbs 13.09g 15.84g N/A
Sugar 4.8g 9.6g N/A
Sodium 10mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.05g 0g 0%
Monounsaturated fat 0.112g 0.004g 0%
Polyunsaturated fat 0.047g 0.001g 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% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +2900%
Contains more ProteinProtein +66.7%
Contains more OtherOther +159.2%
~equal in Carbs ~17.44g
~equal in Water ~78.01g

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +2700%
Contains more Poly. FatPolyunsaturated fat +4600%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.