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  6. Parsnip vs. Red leaf lettuce

Parsnip vs. Red leaf lettuce — In-Depth Nutrition Comparison

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A recap on the differences between parsnip and red leaf lettuce

  • Parsnip is higher in fiber, manganese, vitamin C, copper, vitamin B5, vitamin E, and folate, yet red leaf lettuce is higher in vitamin A, vitamin K, and iron.
  • Red leaf lettuce covers your daily vitamin A needs 150% more than parsnip.
  • Parsnip contains 10 times more vitamin E than red leaf lettuce. While parsnip contains 1.49mg of vitamin E, red leaf lettuce contains only 0.15mg.

Food varieties used in this article are Parsnips, raw and Lettuce, red leaf, raw.

Infographic

Parsnip vs Red leaf lettuce 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.
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% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +100.5%
Contains more CopperCopper +328.6%
Contains more ZincZinc +195%
Contains more PhosphorusPhosphorus +153.6%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +175.9%
Contains more SeleniumSelenium +20%
Contains more IronIron +103.4%
~equal in Calcium ~33mg

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +359.5%
Contains more Vitamin EVitamin E +893.3%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B3Vitamin B3 +118.1%
Contains more Vitamin B5Vitamin B5 +316.7%
Contains more FolateFolate +86.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin KVitamin K +523.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Red leaf lettuce DV% diff.
Vitamin K 22.5µg 140.3µg 98%
Vitamin A 0µg 375µg 42%
Manganese 0.56mg 0.203mg 16%
Fiber 4.9g 0.9g 16%
Vitamin C 17mg 3.7mg 15%
Copper 0.12mg 0.028mg 10%
Vitamin B5 0.6mg 0.144mg 9%
Vitamin E 1.49mg 0.15mg 9%
Iron 0.59mg 1.2mg 8%
Folate 67µg 36µg 8%
Potassium 375mg 187mg 6%
Phosphorus 71mg 28mg 6%
Carbs 17.99g 2.26g 5%
Magnesium 29mg 12mg 4%
Zinc 0.59mg 0.2mg 4%
Calories 75kcal 16kcal 3%
Vitamin B2 0.05mg 0.077mg 2%
Vitamin B3 0.7mg 0.321mg 2%
Choline 11.8mg 2%
Vitamin B1 0.09mg 0.064mg 2%
Selenium 1.8µg 1.5µg 1%
Sodium 10mg 25mg 1%
Vitamin B6 0.09mg 0.1mg 1%
Protein 1.2g 1.33g 0%
Fats 0.3g 0.22g 0%
Net carbs 13.09g 1.36g N/A
Calcium 36mg 33mg 0%
Sugar 4.8g 0.48g N/A
Saturated fat 0.05g 0.017g 0%
Monounsaturated fat 0.112g 0.005g 0%
Polyunsaturated fat 0.047g 0.072g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more FatsFats +36.4%
Contains more CarbsCarbs +696%
Contains more OtherOther +78.2%
Contains more ProteinProtein +10.8%
Contains more WaterWater +20.3%

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +2140%
Contains less Sat. FatSaturated fat -66%
Contains more Poly. FatPolyunsaturated fat +53.2%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.