Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Parsnip vs Rutabagas - Health impact and Nutrition Comparison

Compare
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on September 19, 2022
Education: Haigazian Medical University
Parsnip
vs
Rutabagas

Summary

Parsnip is richer in fibers, manganese, copper, iron, phosphorus, potassium, folate, and vitamins K, E, and B5. However, parsnip has a higher glycemic index. In comparison, rutabagas are richer in vitamin C, lower in carbs, and have a lower glycemic index.

Introduction

This article is a comparison between 2 root vegetables; parsnip and rutabagas. We will compare these roots according to their nutritional content and health impacts.

By the end of this article, the reader will understand the difference between parsnips and rutabagas according to the above-listed differences.

Nutritional content comparison

We are comparing 100g of parsnip vs. rutabagas in the section below.

Calories

Parsnip and rutabagas are low in calories; relatively, parsnips are higher in calories; however, their caloric content is not of high significance.

Carbs

Parsnip is higher in carbs compared to rutabagas. Parsnip contains 18g of carbs per 100g, whereas rutabagas contain 8.6g.

Glycemic index

Parsnip and rutabagas are categorized as high glycemic index foods. Parsnip has a higher glycemic index compared to rutabagas. The glycemic index of parsnip is 97, whereas that of rutabagas is 72.

Fibers

Parsnips are richer in fibers compared to rutabagas. They contain twice as much fiber. There are 4.9g of fibers in parsnips compared to rutabagas which contain 2.3g.

Fats and proteins

Their fat and protein content is negligible.

Minerals

Parsnips are richer in manganese, copper, iron, phosphorus, and potassium. Parsnips have an overall richer mineral profile.

In the diagrams below, we can visualize their mineral contents.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +34.1%
Contains more Magnesium +45%
Contains more Phosphorus +34%
Contains more Potassium +23%
Contains less Sodium -16.7%
Contains more Zinc +145.8%
Contains more Copper +275%
Contains more Calcium +19.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Iron +34.1%
Contains more Magnesium +45%
Contains more Phosphorus +34%
Contains more Potassium +23%
Contains less Sodium -16.7%
Contains more Zinc +145.8%
Contains more Copper +275%
Contains more Calcium +19.4%

Vitamins

Parsnip is richer in vitamin K, E, B5, and folate. In comparison, rutabagas are richer in vitamin C. It is important to note that parsnips also contain a high amount of vitamin C.

In the diagrams below, we can visualize their vitamin contents.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +396.7%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +275%
Contains more Folate +219%
Contains more Vitamin K +7400%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.1%
Contains more Vitamin B6 +11.1%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B3 - 0.7
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 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin E +396.7%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +275%
Contains more Folate +219%
Contains more Vitamin K +7400%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.1%
Contains more Vitamin B6 +11.1%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B3 - 0.7

Health impacts

In this section, we are comparing their difference in health impacts and not general and common health impacts.

Digestive health

Parsnips are richer in fibers which have positive effects on overall gastrointestinal health. It improves digestion and maintains a healthy microbiome in the intestinal tract. (1)

Parsnip has a spasmolytic activity that decreases the spasm of smooth muscles in the intestines, decreasing abdominal cramps. (2)

Diabetes

Parsnip is richer in fibers have positive effects on metabolic health. There is better control of insulin sensitivity and overall control of blood sugar levels. (3)

Cancer

Rutabagas contain glucosinolates which have anticarcinogenic properties. (4)

Immune system 

Rutabagas are richer in vitamin C, which acts as an antioxidant and supports the immune system. (5)

In parallel, parsnips contain vitamin E, which has antioxidative properties. (6)

Manganese benefits

Parsnip is richer in manganese which provides several benefits. These benefits include healthy bone formation, metabolism, and the removal of ammonia and metabolites from the central nervous system. (7)

References

  1. https://www.ncbi.nlm.nih.gov/books/NBK559033/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8010426/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
  4. https://pubmed.ncbi.nlm.nih.gov/30445746/
  5. https://pubmed.ncbi.nlm.nih.gov/17173758/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
  7. https://pubmed.ncbi.nlm.nih.gov/30855111/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: September 19, 2022

Infographic

Parsnip vs Rutabagas infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parsnip Rutabagas
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parsnip Rutabagas Opinion
Net carbs 13.09g 6.32g Parsnip
Protein 1.2g 1.08g Parsnip
Fats 0.3g 0.16g Parsnip
Carbs 17.99g 8.62g Parsnip
Calories 75kcal 37kcal Parsnip
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 4.8g 4.46g Rutabagas
Fiber 4.9g 2.3g Parsnip
Calcium 36mg 43mg Rutabagas
Iron 0.59mg 0.44mg Parsnip
Magnesium 29mg 20mg Parsnip
Phosphorus 71mg 53mg Parsnip
Potassium 375mg 305mg Parsnip
Sodium 10mg 12mg Parsnip
Zinc 0.59mg 0.24mg Parsnip
Copper 0.12mg 0.032mg Parsnip
Vitamin A 0IU 2IU Rutabagas
Vitamin E 1.49mg 0.3mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 25mg Rutabagas
Vitamin B1 0.09mg 0.09mg
Vitamin B2 0.05mg 0.04mg Parsnip
Vitamin B3 0.7mg 0.7mg
Vitamin B5 0.6mg 0.16mg Parsnip
Vitamin B6 0.09mg 0.1mg Rutabagas
Folate 67µg 21µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 22.5µg 0.3µg Parsnip
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.027g Rutabagas
Monounsaturated Fat 0.112g 0.025g Parsnip
Polyunsaturated fat 0.047g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Parsnip
15
Rutabagas
Mineral Summary Score
22
Parsnip
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Parsnip
6%
Rutabagas
Carbohydrates
18%
Parsnip
9%
Rutabagas
Fats
1%
Parsnip
1%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 2mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $2.5)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.