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Parsnip vs Sauerkraut - In-Depth Nutrition Comparison

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What are the differences between Parsnip and Sauerkraut?

  • Parsnip is higher in Manganese, Folate, Vitamin B5, Vitamin E , Fiber, Vitamin K, Phosphorus, and Potassium, however Sauerkraut is richer in Iron.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Sauerkraut contains 11 times less Vitamin E than Parsnip. Parsnip contains 1.49mg of Vitamin E , while Sauerkraut contains 0.14mg.
  • Parsnip has less Sodium.

We used Parsnips, raw and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Parsnip vs Sauerkraut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +20%
Contains more Potassium +120.6%
Contains more Magnesium +123.1%
Contains more Copper +25%
Contains more Zinc +210.5%
Contains more Phosphorus +255%
Contains less Sodium -98.5%
Contains more Iron +149.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 11% 34% 21% 40% 17% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +20%
Contains more Potassium +120.6%
Contains more Magnesium +123.1%
Contains more Copper +25%
Contains more Zinc +210.5%
Contains more Phosphorus +255%
Contains less Sodium -98.5%
Contains more Iron +149.2%

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 C +15.6%
Contains more Vitamin E +964.3%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +545.2%
Contains more Vitamin K +73.1%
Contains more Folate +179.2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 0% 30% 0% 23% 12% 14% 36% 21% 0% 57% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +15.6%
Contains more Vitamin E +964.3%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +545.2%
Contains more Vitamin K +73.1%
Contains more Folate +179.2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.4%

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
13
Sauerkraut
Mineral Summary Score
22
Parsnip
28
Sauerkraut

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
5%
Sauerkraut
Carbohydrates
18%
Parsnip
4%
Sauerkraut
Fats
1%
Parsnip
1%
Sauerkraut

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 Sauerkraut
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
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 65)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 651mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $1)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Parsnip Sauerkraut Opinion
Calories 75 19 Parsnip
Protein 1.2 0.91 Parsnip
Fats 0.3 0.14 Parsnip
Vitamin C 17 14.7 Parsnip
Net carbs 13.09000015258789 1.3799999952316284 Parsnip
Carbs 17.99 4.28 Parsnip
Cholesterol 0 0
Vitamin D 0 0
Iron 0.59 1.47 Sauerkraut
Calcium 36 30 Parsnip
Potassium 375 170 Parsnip
Magnesium 29 13 Parsnip
Sugar 4.8 1.78 Sauerkraut
Fiber 4.9 2.9 Parsnip
Copper 0.12 0.096 Parsnip
Zinc 0.59 0.19 Parsnip
Starch
Phosphorus 71 20 Parsnip
Sodium 10 661 Parsnip
Vitamin A 0 18 Sauerkraut
Vitamin E 1.49 0.14 Parsnip
Vitamin D 0 0
Vitamin B1 0.09 0.021 Parsnip
Vitamin B2 0.05 0.022 Parsnip
Vitamin B3 0.7 0.143 Parsnip
Vitamin B5 0.6 0.093 Parsnip
Vitamin B6 0.09 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 22.5 13 Parsnip
Folate 67 24 Parsnip
Trans Fat 0 0
Saturated Fat 0.05 0.034 Sauerkraut
Monounsaturated Fat 0.112 0.013 Parsnip
Polyunsaturated fat 0.047 0.067 Sauerkraut
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.