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  6. Parsnip vs. Marrow-stem Kale

Parsnip vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are parsnip and marrow-stem Kale different?

  • Parsnip is higher in copper, vitamin B5, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, calcium, folate, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin K for marrow-stem Kale is 346% higher.
  • Parsnip contains 3 times more phosphorus than marrow-stem Kale. While parsnip contains 71mg of phosphorus, marrow-stem Kale contains only 25mg.
  • Marrow-stem Kale has a lower glycemic index (32) than parsnip (97).

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

Infographic

Parsnip vs Marrow-stem 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.
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +25.5%
Contains more CopperCopper +160.9%
Contains more ZincZinc +181%
Contains more PhosphorusPhosphorus +184%
Contains less SodiumSodium -41.2%
Contains more SeleniumSelenium +38.5%
Contains more CalciumCalcium +544.4%
Contains more ManganeseManganese +17.5%
~equal in Magnesium ~27mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B5Vitamin B5 +124.7%
Contains more Vitamin CVitamin C +107.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.7%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +1842.7%
Contains more FolateFolate +92.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Marrow-stem Kale DV% diff.
Vitamin K 22.5µg 437.1µg 346%
Vitamin A 0µg 251µg 28%
Vitamin C 17mg 35.3mg 20%
Calcium 36mg 232mg 20%
Folate 67µg 129µg 16%
Copper 0.12mg 0.046mg 8%
Vitamin B5 0.6mg 0.267mg 7%
Phosphorus 71mg 25mg 7%
Vitamin B6 0.09mg 0.165mg 6%
Vitamin B2 0.05mg 0.13mg 6%
Vitamin E 1.49mg 2.26mg 5%
Potassium 375mg 213mg 5%
Manganese 0.56mg 0.658mg 4%
Fiber 4.9g 4g 4%
Protein 1.2g 3.02g 4%
Carbs 17.99g 5.42g 4%
Choline 23.2mg 4%
Zinc 0.59mg 0.21mg 3%
Vitamin B1 0.09mg 0.054mg 3%
Calories 75kcal 32kcal 2%
Iron 0.59mg 0.47mg 2%
Selenium 1.8µg 1.3µg 1%
Polyunsaturated fat 0.047g 0.201g 1%
Fats 0.3g 0.61g 0%
Net carbs 13.09g 1.42g N/A
Magnesium 29mg 27mg 0%
Sugar 4.8g 0.46g N/A
Sodium 10mg 17mg 0%
Vitamin B3 0.7mg 0.742mg 0%
Saturated fat 0.05g 0.055g 0%
Monounsaturated fat 0.112g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +231.9%
Contains more ProteinProtein +151.7%
Contains more FatsFats +103.3%
Contains more WaterWater +12.7%
Contains more OtherOther +35.7%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +273.3%
Contains more Poly. FatPolyunsaturated fat +327.7%
~equal in Saturated fat ~0.055g

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.