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Parsnip vs. Nectarine — In-Depth Nutrition Comparison

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How are parsnip and nectarine different?

  • Parsnip is higher in manganese, vitamin K, folate, vitamin C, fiber, vitamin B5, phosphorus, and potassium; however, nectarine is richer in vitamin A.
  • Daily need coverage for manganese for parsnip is 22% higher.
  • Parsnip contains 13 times more folate than nectarine. While parsnip contains 67µg of folate, nectarine contains only 5µg.
  • Nectarine has a lower glycemic index (43) than parsnip (97).

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

Infographic

Parsnip vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +86.6%
Contains more IronIron +110.7%
Contains more CopperCopper +39.5%
Contains more ZincZinc +247.1%
Contains more PhosphorusPhosphorus +173.1%
Contains more ManganeseManganese +937%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +214.8%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B5Vitamin B5 +224.3%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin KVitamin K +922.7%
Contains more FolateFolate +1240%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +60.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +13.2%
Contains more CarbsCarbs +70.5%
Contains more OtherOther +104.2%
Contains more WaterWater +10.1%
~equal in Fats ~0.32g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +27.3%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +140.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Nectarine DV% diff.
Manganese 0.56mg 0.054mg 22%
Vitamin K 22.5µg 2.2µg 17%
Folate 67µg 5µg 16%
Vitamin C 17mg 5.4mg 13%
Fiber 4.9g 1.7g 13%
Vitamin B5 0.6mg 0.185mg 8%
Phosphorus 71mg 26mg 6%
Vitamin B1 0.09mg 0.034mg 5%
Vitamin E 1.49mg 0.77mg 5%
Potassium 375mg 201mg 5%
Magnesium 29mg 9mg 5%
Vitamin B6 0.09mg 0.025mg 5%
Copper 0.12mg 0.086mg 4%
Zinc 0.59mg 0.17mg 4%
Iron 0.59mg 0.28mg 4%
Calcium 36mg 6mg 3%
Vitamin B3 0.7mg 1.125mg 3%
Selenium 1.8µg 0µg 3%
Vitamin B2 0.05mg 0.027mg 2%
Calories 75kcal 44kcal 2%
Vitamin A 0µg 17µg 2%
Carbs 17.99g 10.55g 2%
Fructose 1.37g 2%
Choline 6.2mg 1%
Protein 1.2g 1.06g 0%
Fats 0.3g 0.32g 0%
Net carbs 13.09g 8.85g N/A
Sugar 4.8g 7.89g N/A
Starch 0.07g 0%
Sodium 10mg 0mg 0%
Saturated fat 0.05g 0.025g 0%
Monounsaturated fat 0.112g 0.088g 0%
Polyunsaturated fat 0.047g 0.113g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Nectarine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Parsnip
8%
Nectarine
Minerals Daily Need Coverage Score
26%
Parsnip
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 3.09g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.5)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.