Parsnip vs. Potato — Health Impact and Nutrition Comparison

Shelf life

They both have long shelf lives when stored properly. Potatoes can have a longer shelf life lasting for a few months when stored properly.

Culinary world usage

Parsnip is a versatile food that can be cooked and added to stews and soups; some even bake parsnips and season them with herbs and spices. On the other hand, potatoes are more versatile and can be used in numerous ways. They can be boiled, fried, baked, or grilled. Potatoes are also associated with stews and soups. Even potatoes can be used in alcoholic beverage preparations.

Taste

Parsnips look like carrots since they are taproot vegetables and have a sweet earthy flavor with a solid texture before cooking. After cooking, the flavors are enriched, but it becomes softer. 

On the other hand, potatoes have a starchy flavor (depending on the type of potatoes). They have different tastes when fried, boiled, or grilled. Both are white to white-yellow.

Macronutrients

As the chart below shows, parsnip contains slightly more water than potatoes. Instead, potato is more affluent in carbohydrates and protein. Please, check the corresponding paragraphs for more detailed information. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Parsnip

2

Protein: 1.2 g

Fats: 0.3 g

Carbs: 17.99 g

Water: 79.53 g

Other: 0.98 g

Potato

3

Protein: 2.5 g

Fats: 0.13 g

Carbs: 21.15 g

Water: 74.89 g

Other: 1.33 g

Contains more FatsFats

+130.8%

Contains more ProteinProtein	+108.3%
Contains more CarbsCarbs	+17.6%
Contains more OtherOther	+35.7%

~equal in Water ~74.89g

Carbs

Per 100g of each, potatoes contain more carbs compared to parsnips. While potatoes have 21g of carbohydrates, parsnips contain only 18g.

Potatoes are extremely rich in starch. Parsnips contain 4 times more sugar. Hence they may seem sweeter. 

Fiber

Parsnips contain more fiber than potatoes, and the amount is double for parsnips. Parsnips are rich in both soluble and insoluble fiber.

Parsnips have 4.9g of fiber per 100g, while potatoes have 2.2g of fiber.

 Although it is essential to mention that part of the fibers is lost during the boiling process or exposing the foods to high temperatures, this is mostly the case for potatoes.

Fats

Both foods contain negligible amounts of fats.

Cholesterol

Since they are plants, they are devoid of cholesterol.

Proteins

Potatoes are richer in proteins; however, these amounts are meager to consider. They are classified as low-protein foods.

Calories

Parsnips are lower in calories than potatoes. Parsnips contain 75 calories, whereas potatoes have 77 calories per 100g. They are within low-caloric foods.

Glycemic Index

Parsnip has a higher glycemic index than potatoes. Parsnip has a glycemic index equal to 97, which is very high compared to potato, which has a glycemic index 86. Both these foods have high glycemic indices.

Minerals

Parsnip is more affluent in calcium, zinc, copper, and selenium. 

In comparison, potatoes are richer in potassium. Noting that they are both deficient in sodium.

Below is the comparative diagram that highlights their mineral distributions.

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

4

100 g 300 g 1 cup slices - 133g

Potato

2

100 g 300 g 1 potato small - 138g1 NLEA serving - 148g1 potato medium - 173g1 potato large - 299g

Contains more CalciumCalcium	+140%
Contains more ZincZinc	+63.9%
Contains more ManganeseManganese	+155.7%
Contains more SeleniumSelenium	+350%

Contains more PotassiumPotassium	+42.7%
Contains more IronIron	+83.1%

~equal in Magnesium ~28mg

~equal in Copper ~0.118mg

~equal in Phosphorus ~70mg

~equal in Sodium ~10mg

Vitamins

Parsnip is richer in vitamins C, B1, B5, K, folate, and E. On the other hand, potato is richer in vitamins B3 and B6. 

Since most eating methods involve a cooking process that exposes the potato to high temperatures, it is, to some extent, unavailable once it is ready to eat.

Below is the comparative diagram of their vitamin profiles.

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

6

100 g 300 g 1 cup slices - 133g

Potato

4

100 g 300 g 1 potato small - 138g1 NLEA serving - 148g1 potato medium - 173g1 potato large - 299g

Contains more Vitamin CVitamin C	+77.1%
Contains more Vitamin EVitamin E	+3625%
Contains more Vitamin B1Vitamin B1	+40.6%
Contains more Vitamin B5Vitamin B5	+59.6%
Contains more Vitamin KVitamin K	+1025%
Contains more FolateFolate	+139.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+101.4%
Contains more Vitamin B6Vitamin B6	+245.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.048mg

~equal in Vitamin B12 ~0µg

Vegan

Parsnips and potatoes are vegetables and part of the vegan diet. It is also important to mention that some plant-based burgers use potatoes as an alternative to meat. This can also be applied to other foods where meat has to be replaced with a plant-based alternative.

Keto

Since they are high in carbs and have a high glycemic index, they are not part of the keto diet.

Bodybuilding

Bodybuilders consume boiled potatoes as a carb in association with their protein intake. Potatoes' high carb and high glycemic index can be used in this manner beneficially as it provides a surge of glucose and a quick boost of energy. However, some bodybuilders prefer consuming carbs with a lower glycemic index.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

When comparing parsnips and potatoes in terms of their impact on cardiovascular disease (CVD) risk, several factors come into play:

Nutritional composition: Parsnips are slightly lower in calories and carbohydrates compared to potatoes. They are also higher in fiber, which can help lower cholesterol levels and improve heart health. Potatoes, on the other hand, are higher in carbohydrates and lower in fiber but are a good source of potassium, which can help lower blood pressure.

Glycemic index: Potatoes generally have a higher glycemic index (GI) compared to parsnips. Foods with a high GI can cause a rapid increase in blood sugar levels, which may contribute to insulin resistance and increase the risk of CVD. Choosing foods with a lower GI, like parsnips, may help regulate blood sugar levels and reduce the risk of CVD.

Preparation methods: How parsnips and potatoes are prepared can significantly impact their CVD risk. Frying or preparing them with high-fat ingredients can increase their calorie and fat content, which may contribute to weight gain and increase the risk of CVD. Healthier cooking methods, such as baking, roasting, or steaming with minimal added fat, are preferable (1).

Sodium content: Both parsnips and potatoes are naturally low in sodium. However, the sodium content can increase depending on how they are prepared and seasoned. High sodium intake is associated with high blood pressure and an increased risk of CVD, so it's essential to monitor sodium intake, especially if adding salt during cooking or consuming processed potato products like chips (2).

In summary, while both parsnips and potatoes can be part of a healthy diet, parsnips may have a slight edge when it comes to reducing CVD risk due to their lower glycemic index and higher fiber content. However, the overall impact on CVD risk depends on various factors, including portion sizes, preparation methods, and overall dietary patterns. Incorporating a variety of vegetables, including parsnips and potatoes, into a balanced diet is key to promoting heart health.

Diabetes

Foods high in carbs and a higher glycemic index are associated with uncontrolled glucose concentrations in the blood. The most important feature is glucose control in type 2 diabetic patients. Thus it is essential to avoid foods with a high glycemic index in prediabetes or type 2 diabetes. (3)

Consumption of potatoes in boiled or fried states increases the risk of developing type 2 diabetes. When it comes to boiled potatoes, the risks are null to very low in moderation. (1)

Cancer

According to the study, parsnip compounds may have apoptotic and neutralizing roles over cancer cells, such as leukemic cell lines, lungs, prostate, etc. (4)

There is no association between potato consumption and the risk of cancer. Although some preparation methods might differ, the case of fried potatoes with various oils can increase the risk of developing different types of cancer. In those cases, it is essential to consider all the variables. (5)

Antioxidants

Research shows that parsnips' antioxidants and anti-inflammatory compounds may help to reduce oxidative stress and local or system inflammation. This, in turn, decreases many primarily chronic diseases, like arthritis, diabetes, and cardiovascular diseases. (6)

Potatoes have the property of decreasing biomarkers of inflammation which in turn provides anti-inflammatory characteristics. (7)

Miscellaneous

Parsnips decrease spasms of smooth muscles in the overall human body. It has antispasmodic properties. It reduces the spasm of the intestines, urogenital tract, and, most importantly, bronchospasm, which is important in asthma. (8)

Phytophotodermatitis is a condition that comes after touching wild parsnip leaves and being exposed to the sun. The UV and the compounds in the plant irritate and burn the skin, causing phytophotodermatitis. (9)