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  6. Parsnip vs. Kale

Parsnip vs. Kale — In-Depth Nutrition Comparison

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Important differences between Parsnip and Kale

  • Parsnip has more Folate, Fiber, Vitamin B5, Manganese, and Phosphorus, however, Kale has more Vitamin K, Vitamin A RAE, and Vitamin C.
  • Kale's daily need coverage for Vitamin K is 662% more.
  • Parsnip has 12 times more Vitamin B5 than Kale. Parsnip has 0.6mg of Vitamin B5, while Kale has 0.049mg.

The food varieties used in the comparison are Parsnips, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Parsnip vs Kale 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.
Parsnip
Parsnip
7
:
3
Kale
Kale
Contains more Magnesium +61.1%
Contains more Phosphorus +153.6%
Contains more Potassium +64.5%
Contains less Sodium -56.5%
Contains more Zinc +145.8%
Contains more Manganese +34.6%
Contains more Selenium +100%
Contains more Calcium +100%
Contains more Iron +52.5%
Contains more Copper +30%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +61.1%
Contains more Phosphorus +153.6%
Contains more Potassium +64.5%
Contains less Sodium -56.5%
Contains more Zinc +145.8%
Contains more Manganese +34.6%
Contains more Selenium +100%
Contains more Calcium +100%
Contains more Iron +52.5%
Contains more Copper +30%

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.
Parsnip
Parsnip
5
:
5
Kale
Kale
Contains more Vitamin E +75.3%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +1124.5%
Contains more Folate +415.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +141.2%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +3531.1%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin E +75.3%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +1124.5%
Contains more Folate +415.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +141.2%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +3531.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
2
:
3
Kale
Kale
Contains more Carbs +219.5%
Contains more Other +12.6%
Contains more Protein +58.3%
Contains more Fats +33.3%
Contains more Water +14.7%
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +219.5%
Contains more Other +12.6%
Contains more Protein +58.3%
Contains more Fats +33.3%
Contains more Water +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
2
:
1
Kale
Kale
Contains more Monounsaturated Fat +273.3%
Contains more Polyunsaturated fat +310.6%
Equal in Saturated Fat - 0.052
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +273.3%
Contains more Polyunsaturated fat +310.6%
Equal in Saturated Fat - 0.052

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Kale Opinion
Net carbs 13.09g 3.63g Parsnip
Protein 1.2g 1.9g Kale
Fats 0.3g 0.4g Kale
Carbs 17.99g 5.63g Parsnip
Calories 75kcal 28kcal Parsnip
Sugar 4.8g 1.25g Kale
Fiber 4.9g 2g Parsnip
Calcium 36mg 72mg Kale
Iron 0.59mg 0.9mg Kale
Magnesium 29mg 18mg Parsnip
Phosphorus 71mg 28mg Parsnip
Potassium 375mg 228mg Parsnip
Sodium 10mg 23mg Parsnip
Zinc 0.59mg 0.24mg Parsnip
Copper 0.12mg 0.156mg Kale
Manganese 0.56mg 0.416mg Parsnip
Selenium 1.8µg 0.9µg Parsnip
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 1.49mg 0.85mg Parsnip
Vitamin C 17mg 41mg Kale
Vitamin B1 0.09mg 0.053mg Parsnip
Vitamin B2 0.05mg 0.07mg Kale
Vitamin B3 0.7mg 0.5mg Parsnip
Vitamin B5 0.6mg 0.049mg Parsnip
Vitamin B6 0.09mg 0.138mg Kale
Folate 67µg 13µg Parsnip
Vitamin K 22.5µg 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.05g 0.052g Parsnip
Monounsaturated Fat 0.112g 0.03g Parsnip
Polyunsaturated fat 0.047g 0.193g Kale

Which food is preferable for your diet?

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

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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
25%
Parsnip
258%
Kale
Minerals Daily Need Coverage Score
26%
Parsnip
22%
Kale

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.55g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 97)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.