Parsnip vs. Rutabagas — Health Impact and Nutrition Comparison

Calories

Parsnips 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.

Fiber

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.

Fat and Protein

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Parsnip

9

100 g 300 g 1 cup slices - 133g

Rutabagas

1

100 g 300 g 1 cup, cubes - 140g1 small - 192g1 medium - 386g1 large - 772g

Contains more MagnesiumMagnesium	+45%
Contains more PotassiumPotassium	+23%
Contains more IronIron	+34.1%
Contains more CopperCopper	+275%
Contains more ZincZinc	+145.8%
Contains more PhosphorusPhosphorus	+34%
Contains less SodiumSodium	-16.7%
Contains more ManganeseManganese	+327.5%
Contains more SeleniumSelenium	+157.1%

Contains more CalciumCalcium

+19.4%

Vitamins

Parsnip is richer in vitamins 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Parsnip

5

100 g 300 g 1 cup slices - 133g

Rutabagas

3

100 g 300 g 1 cup, cubes - 140g1 small - 192g1 medium - 386g1 large - 772g

Contains more Vitamin EVitamin E	+396.7%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B5Vitamin B5	+275%
Contains more Vitamin KVitamin K	+7400%
Contains more FolateFolate	+219%

Contains more Vitamin CVitamin C	+47.1%
Contains more Vitamin B6Vitamin B6	+11.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.09mg

~equal in Vitamin B3 ~0.7mg

~equal in Vitamin B12 ~0µg

Digestive Health

Section reviewed by gastroenterologist Arpi Gasparyan

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)

Diabetes

Parsnip is richer in fiber have positive effects on metabolic health. There is better control of insulin sensitivity and overall control of blood sugar levels. (2)

Cancer

Rutabagas contain glucosinolates, which have anticarcinogenic properties. (3)

Immune System 

Rutabagas are richer in vitamin C, which is an antioxidant and supports the immune system. (4)

In parallel, parsnips contain vitamin E, which has antioxidative properties. (5)

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. (6, 7)

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Rutabagas are a rich source of potassium, which is essential for maintaining healthy blood pressure levels. They also contain glucosinolates, bioactive compounds associated with reduced inflammation and oxidative stress, potentially lowering the risk of cardiovascular diseases (8). 

In contrast, parsnips are an excellent source of dietary fiber. This fiber plays a crucial role in reducing LDL (bad cholesterol) by binding to bile acids and promoting their excretion. Additionally, parsnips provide folate, an important nutrient that helps lower homocysteine levels, which is a recognized marker of cardiovascular risk (9, 10). 

Both vegetables offer cardiovascular benefits; however, rutabagas may be more effective in regulating blood pressure, while parsnips are particularly useful for managing cholesterol levels. Nonetheless, more research is needed to provide comprehensive and up-to-date evidence on their cardiovascular effects.