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Parsnip vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between Parsnip and Pumpkin

  • Parsnip has more Manganese, Vitamin K, Fiber, Folate, Vitamin C, Vitamin B5, and Phosphorus, while Pumpkin has more Vitamin A RAE.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% higher.
  • Pumpkin contains 28 times less Vitamin K than Parsnip. Parsnip contains 22.5µg of Vitamin K, while Pumpkin contains 0.8µg.

The food types used in this comparison are Parsnips, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Parsnip vs Pumpkin 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.
Contains more Calcium +140%
Contains more Magnesium +222.2%
Contains more Phosphorus +136.7%
Contains more Potassium +63%
Contains more Zinc +156.5%
Contains more Copper +31.9%
Contains more Manganese +529.2%
Contains more Selenium +800%
Contains less Sodium -90%
Equal in Iron - 0.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +140%
Contains more Magnesium +222.2%
Contains more Phosphorus +136.7%
Contains more Potassium +63%
Contains more Zinc +156.5%
Contains more Copper +31.9%
Contains more Manganese +529.2%
Contains more Selenium +800%
Contains less Sodium -90%
Equal in Iron - 0.57

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.
:
Contains more Vitamin E +86.3%
Contains more Vitamin C +261.7%
Contains more Vitamin B1 +190.3%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +104.5%
Contains more Folate +644.4%
Contains more Vitamin K +2712.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +56%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +86.3%
Contains more Vitamin C +261.7%
Contains more Vitamin B1 +190.3%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +104.5%
Contains more Folate +644.4%
Contains more Vitamin K +2712.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +56%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.7%
Contains more Fats +328.6%
Contains more Carbs +267.1%
Contains more Other +58.1%
Contains more Water +17.8%
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +66.7%
Contains more Fats +328.6%
Contains more Carbs +267.1%
Contains more Other +58.1%
Contains more Water +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1144.4%
Contains more Polyunsaturated fat +1075%
Contains less Saturated Fat -26%
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +1144.4%
Contains more Polyunsaturated fat +1075%
Contains less Saturated Fat -26%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Pumpkin Opinion
Net carbs 13.09g 3.8g Parsnip
Protein 1.2g 0.72g Parsnip
Fats 0.3g 0.07g Parsnip
Carbs 17.99g 4.9g Parsnip
Calories 75kcal 20kcal Parsnip
Sugar 4.8g 2.08g Pumpkin
Fiber 4.9g 1.1g Parsnip
Calcium 36mg 15mg Parsnip
Iron 0.59mg 0.57mg Parsnip
Magnesium 29mg 9mg Parsnip
Phosphorus 71mg 30mg Parsnip
Potassium 375mg 230mg Parsnip
Sodium 10mg 1mg Pumpkin
Zinc 0.59mg 0.23mg Parsnip
Copper 0.12mg 0.091mg Parsnip
Manganese 0.56mg 0.089mg Parsnip
Selenium 1.8µg 0.2µg Parsnip
Vitamin A 0IU 5755IU Pumpkin
Vitamin A RAE 0µg 288µg Pumpkin
Vitamin E 1.49mg 0.8mg Parsnip
Vitamin C 17mg 4.7mg Parsnip
Vitamin B1 0.09mg 0.031mg Parsnip
Vitamin B2 0.05mg 0.078mg Pumpkin
Vitamin B3 0.7mg 0.413mg Parsnip
Vitamin B5 0.6mg 0.201mg Parsnip
Vitamin B6 0.09mg 0.044mg Parsnip
Folate 67µg 9µg Parsnip
Vitamin K 22.5µg 0.8µg Parsnip
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.05g 0.037g Pumpkin
Monounsaturated Fat 0.112g 0.009g Parsnip
Polyunsaturated fat 0.047g 0.004g Parsnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Pumpkin
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
37%
Pumpkin
Minerals Daily Need Coverage Score
26%
Parsnip
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 45)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.2)
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 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.