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Parsnip vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between parsnip and pumpkin

  • Parsnip has more manganese, vitamin K, fiber, folate, vitamin C, and vitamin B5; however, pumpkin is richer in vitamin A.
  • Pumpkin covers your daily vitamin A needs 170% more than parsnip.
  • Pumpkin has 20 times less vitamin K than parsnip. Parsnip has 22.5µg of vitamin K, while pumpkin has 1.1µg.
  • Pumpkin contains less sugar.
  • Parsnip has a higher glycemic index. The glycemic index of parsnip is 97, while the glycemic index of pumpkin is 52.

Specific food types used in this comparison are Parsnips, raw and Pumpkin, raw.

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.
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +71.4%
Contains more ZincZinc +84.4%
Contains more PhosphorusPhosphorus +61.4%
Contains more ManganeseManganese +348%
Contains more SeleniumSelenium +500%
Contains more IronIron +35.6%
Contains less SodiumSodium -90%
~equal in Potassium ~340mg
~equal in Copper ~0.127mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +88.9%
Contains more Vitamin EVitamin E +40.6%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +1945.5%
Contains more FolateFolate +318.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Manganese 0.56mg 0.125mg 19%
Vitamin K 22.5µg 1.1µg 18%
Fiber 4.9g 0.5g 18%
Folate 67µg 16µg 13%
Vitamin C 17mg 9mg 9%
Vitamin B5 0.6mg 0.298mg 6%
Vitamin B2 0.05mg 0.11mg 5%
Carbs 17.99g 6.5g 4%
Magnesium 29mg 12mg 4%
Phosphorus 71mg 44mg 4%
Vitamin B1 0.09mg 0.05mg 3%
Iron 0.59mg 0.8mg 3%
Selenium 1.8µg 0.3µg 3%
Vitamin E 1.49mg 1.06mg 3%
Vitamin B6 0.09mg 0.061mg 2%
Calories 75kcal 26kcal 2%
Zinc 0.59mg 0.32mg 2%
Calcium 36mg 21mg 2%
Copper 0.12mg 0.127mg 1%
Vitamin B3 0.7mg 0.6mg 1%
Potassium 375mg 340mg 1%
Choline 8.2mg 1%
Protein 1.2g 1g 0%
Fats 0.3g 0.1g 0%
Net carbs 13.09g 6g N/A
Sugar 4.8g 2.76g N/A
Sodium 10mg 1mg 0%
Saturated fat 0.05g 0.052g 0%
Monounsaturated fat 0.112g 0.013g 0%
Polyunsaturated fat 0.047g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +20%
Contains more FatsFats +200%
Contains more CarbsCarbs +176.8%
Contains more OtherOther +22.5%
Contains more WaterWater +15.2%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +761.5%
Contains more Poly. FatPolyunsaturated fat +840%
~equal in Saturated fat ~0.052g

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/168448/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.