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Parsnip vs. Russet potato — In-Depth Nutrition Comparison

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The main differences between parsnip and russet potatoes

  • Parsnip is richer in vitamin K, manganese, fiber, folate, vitamin C, and vitamin E, yet russet potatoes are richer in vitamin B6, iron, and potassium.
  • Daily need coverage for vitamin B6 for russet potatoes is 20% higher.
  • Parsnip contains 21 times more vitamin E than russet potatoes. Parsnip contains 1.49mg of vitamin E, while russet potatoes contain 0.07mg.
  • Russet potatoes have a lower glycemic index than parsnip.

Food types used in this article are Parsnips, raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Parsnip vs Russet potato 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +100%
Contains more CopperCopper +12.1%
Contains more ZincZinc +68.6%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +145.6%
Contains more SeleniumSelenium +260%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +81.4%
~equal in Magnesium ~30mg
~equal in Phosphorus ~71mg

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin CVitamin C +104.8%
Contains more Vitamin EVitamin E +2028.6%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin KVitamin K +1025%
Contains more FolateFolate +157.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +92.6%
Contains more Vitamin B6Vitamin B6 +293.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.048mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Russet potato DV% diff.
Vitamin B6 0.09mg 0.354mg 20%
Vitamin K 22.5µg 2µg 17%
Manganese 0.56mg 0.228mg 14%
Vitamin C 17mg 8.3mg 10%
Folate 67µg 26µg 10%
Fiber 4.9g 2.3g 10%
Vitamin E 1.49mg 0.07mg 9%
Starch 17.45g 7%
Iron 0.59mg 1.07mg 6%
Potassium 375mg 550mg 5%
Vitamin B5 0.6mg 0.38mg 4%
Vitamin B3 0.7mg 1.348mg 4%
Choline 15mg 3%
Protein 1.2g 2.63g 3%
Calcium 36mg 18mg 2%
Zinc 0.59mg 0.35mg 2%
Selenium 1.8µg 0.5µg 2%
Vitamin B1 0.09mg 0.067mg 2%
Calories 75kcal 97kcal 1%
Copper 0.12mg 0.107mg 1%
Carbs 17.99g 21.44g 1%
Fats 0.3g 0.13g 0%
Net carbs 13.09g 19.14g N/A
Magnesium 29mg 30mg 0%
Sugar 4.8g 1.08g N/A
Phosphorus 71mg 71mg 0%
Sodium 10mg 14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.05mg 0.048mg 0%
Saturated fat 0.05g 0.032g 0%
Monounsaturated fat 0.112g 0.003g 0%
Polyunsaturated fat 0.047g 0.054g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 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
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +130.8%
Contains more ProteinProtein +119.2%
Contains more CarbsCarbs +19.2%
Contains more OtherOther +37.8%
~equal in Water ~74.45g

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% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +3633.3%
Contains less Sat. FatSaturated fat -36%
Contains more Poly. FatPolyunsaturated fat +14.9%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.