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Parsnip vs. Safflower — In-Depth Nutrition Comparison

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How are parsnip and safflower different?

  • Safflower has more copper, vitamin B1, vitamin B6, phosphorus, magnesium, vitamin B5, manganese, iron, zinc, and vitamin B2 than parsnip.
  • Daily need coverage for copper for safflower is 181% higher.

Parsnips, raw and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Parsnip vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1117.2%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +83.2%
Contains more IronIron +730.5%
Contains more CopperCopper +1355.8%
Contains more ZincZinc +755.9%
Contains more PhosphorusPhosphorus +807%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +259.6%

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1192.2%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +226.3%
Contains more Vitamin B5Vitamin B5 +571.7%
Contains more Vitamin B6Vitamin B6 +1200%
Contains more FolateFolate +138.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1315.1%
Contains more ProteinProtein +1248.3%
Contains more FatsFats +12716.7%
Contains more CarbsCarbs +90.6%
Contains more OtherOther +457.1%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +4228.6%
Contains more Poly. FatPolyunsaturated fat +59948.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parsnip Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Parsnip Safflower DV% diff.
Polyunsaturated fat 0.047g 28.223g 188%
Copper 0.12mg 1.747mg 181%
Vitamin B1 0.09mg 1.163mg 89%
Vitamin B6 0.09mg 1.17mg 83%
Phosphorus 71mg 644mg 82%
Magnesium 29mg 353mg 77%
Vitamin B5 0.6mg 4.03mg 69%
Manganese 0.56mg 2.014mg 63%
Fats 0.3g 38.45g 59%
Iron 0.59mg 4.9mg 54%
Zinc 0.59mg 5.05mg 41%
Protein 1.2g 16.18g 30%
Vitamin B2 0.05mg 0.415mg 28%
Folate 67µg 160µg 23%
Calories 75kcal 517kcal 22%
Fiber 4.9g 20%
Vitamin K 22.5µg 19%
Vitamin C 17mg 0mg 19%
Saturated fat 0.05g 3.682g 17%
Monounsaturated fat 0.112g 4.848g 12%
Vitamin E 1.49mg 10%
Vitamin B3 0.7mg 2.284mg 10%
Potassium 375mg 687mg 9%
Carbs 17.99g 34.29g 5%
Calcium 36mg 78mg 4%
Selenium 1.8µg 3%
Net carbs 13.09g 34.29g N/A
Sugar 4.8g N/A
Sodium 10mg 3mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Parsnip
82%
Safflower
Minerals Daily Need Coverage Score
26%
Parsnip
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 3.632g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.