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  6. Parsnip vs. Poi

Parsnip vs. Poi — In-Depth Nutrition Comparison

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What are the differences between Parsnip and Poi?

  • Parsnip is higher in Fiber, Vitamin K, Vitamin C, Folate, Manganese, Vitamin B5, and Potassium, however, Poi is richer in Vitamin B6, Vitamin E , and Copper.
  • Parsnip's daily need coverage for Fiber is 18% more.
  • Poi contains 23 times less Vitamin K than Parsnip. Parsnip contains 22.5µg of Vitamin K, while Poi contains 1µg.

We used Parsnips, raw and Poi types in this article.

Infographic

Parsnip vs Poi 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
8
:
2
Poi
Poi
Contains more Calcium +125%
Contains more Magnesium +20.8%
Contains more Phosphorus +82.1%
Contains more Potassium +104.9%
Contains less Sodium -16.7%
Contains more Zinc +168.2%
Contains more Manganese +51.4%
Contains more Selenium +157.1%
Contains more Iron +49.2%
Contains more Copper +38.3%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +125%
Contains more Magnesium +20.8%
Contains more Phosphorus +82.1%
Contains more Potassium +104.9%
Contains less Sodium -16.7%
Contains more Zinc +168.2%
Contains more Manganese +51.4%
Contains more Selenium +157.1%
Contains more Iron +49.2%
Contains more Copper +38.3%

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
Poi
Poi
Contains more Vitamin C +325%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +104.8%
Contains more Folate +219%
Contains more Vitamin K +2150%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.4%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +57.1%
Contains more Vitamin B6 +203.3%
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin C +325%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +104.8%
Contains more Folate +219%
Contains more Vitamin K +2150%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.4%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +57.1%
Contains more Vitamin B6 +203.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
4
:
1
Poi
Poi
Contains more Protein +215.8%
Contains more Fats +114.3%
Contains more Water +11%
Contains more Other +60.7%
Contains more Carbs +51.4%
Equal in Water - 71.64
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +215.8%
Contains more Fats +114.3%
Contains more Water +11%
Contains more Other +60.7%
Contains more Carbs +51.4%
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
1
:
2
Poi
Poi
Contains more Monounsaturated Fat +918.2%
Contains less Saturated Fat -42%
Contains more Polyunsaturated fat +23.4%
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +918.2%
Contains less Saturated Fat -42%
Contains more Polyunsaturated fat +23.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Poi Opinion
Net carbs 13.09g 26.83g Poi
Protein 1.2g 0.38g Parsnip
Fats 0.3g 0.14g Parsnip
Carbs 17.99g 27.23g Poi
Calories 75kcal 112kcal Poi
Sugar 4.8g 0.39g Poi
Fiber 4.9g 0.4g Parsnip
Calcium 36mg 16mg Parsnip
Iron 0.59mg 0.88mg Poi
Magnesium 29mg 24mg Parsnip
Phosphorus 71mg 39mg Parsnip
Potassium 375mg 183mg Parsnip
Sodium 10mg 12mg Parsnip
Zinc 0.59mg 0.22mg Parsnip
Copper 0.12mg 0.166mg Poi
Manganese 0.56mg 0.37mg Parsnip
Selenium 1.8µg 0.7µg Parsnip
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 1.49mg 2.3mg Poi
Vitamin C 17mg 4mg Parsnip
Vitamin B1 0.09mg 0.13mg Poi
Vitamin B2 0.05mg 0.04mg Parsnip
Vitamin B3 0.7mg 1.1mg Poi
Vitamin B5 0.6mg 0.293mg Parsnip
Vitamin B6 0.09mg 0.273mg Poi
Folate 67µg 21µg Parsnip
Vitamin K 22.5µg 1µg Parsnip
Saturated Fat 0.05g 0.029g Poi
Monounsaturated Fat 0.112g 0.011g Parsnip
Polyunsaturated fat 0.047g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Poi
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
19%
Poi
Minerals Daily Need Coverage Score
26%
Parsnip
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.41g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 97)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
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 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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.