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  6. Parsnip vs. Refried beans

Parsnip vs. Refried beans — In-Depth Nutrition Comparison

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Differences between parsnip and refried beans

  • Parsnip has more vitamin K, folate, vitamin C, manganese, vitamin E, and vitamin B5, while refried beans have more iron and selenium.
  • Parsnip's daily need coverage for vitamin K is 17% higher.
  • Refried beans contain 17 times less vitamin E than parsnip. Parsnip contains 1.49mg of vitamin E, while refried beans contain 0.09mg.
  • The amount of sodium in parsnip is lower.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of parsnip is 97.

The food types used in this comparison are Parsnips, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Parsnip vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +24.1%
Contains more PotassiumPotassium +17.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +93.8%
Contains more MagnesiumMagnesium +20.7%
Contains more IronIron +144.1%
Contains more PhosphorusPhosphorus +29.6%
Contains more SeleniumSelenium +222.2%
~equal in Copper ~0.129mg
~equal in Zinc ~0.58mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin EVitamin E +1555.6%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B5Vitamin B5 +217.5%
Contains more Vitamin KVitamin K +971.4%
Contains more FolateFolate +509.1%
Contains more Vitamin B2Vitamin B2 +58%
Contains more Vitamin B6Vitamin B6 +14.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Refried beans DV% diff.
Histidine 153mg 22%
Vitamin K 22.5µg 2.1µg 17%
Sodium 10mg 370mg 16%
Folate 67µg 11µg 14%
Vitamin C 17mg 6mg 12%
Manganese 0.56mg 0.289mg 12%
Iron 0.59mg 1.44mg 11%
Vitamin E 1.49mg 0.09mg 9%
Protein 1.2g 4.98g 8%
Vitamin B5 0.6mg 0.189mg 8%
Selenium 1.8µg 5.8µg 7%
Fiber 4.9g 3.7g 5%
Choline 21.2mg 4%
Starch 7.43g 3%
Phosphorus 71mg 92mg 3%
Saturated fat 0.05g 0.631g 3%
Polyunsaturated fat 0.047g 0.543g 3%
Fats 0.3g 2.01g 3%
Potassium 375mg 319mg 2%
Vitamin B2 0.05mg 0.079mg 2%
Vitamin B3 0.7mg 0.367mg 2%
Monounsaturated fat 0.112g 0.601g 1%
Vitamin B6 0.09mg 0.103mg 1%
Calories 75kcal 90kcal 1%
Vitamin B1 0.09mg 0.076mg 1%
Copper 0.12mg 0.129mg 1%
Calcium 36mg 29mg 1%
Magnesium 29mg 35mg 1%
Carbs 17.99g 13.55g 1%
Net carbs 13.09g 9.85g N/A
Sugar 4.8g 0.54g N/A
Zinc 0.59mg 0.58mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +32.8%
Contains more ProteinProtein +315%
Contains more FatsFats +570%
Contains more OtherOther +74.5%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +436.6%
Contains more Poly. FatPolyunsaturated fat +1055.3%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.