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  6. Parsnip vs. Chia seeds

Parsnip vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between parsnip and chia seeds

  • Chia seeds are richer than parsnip in fiber, phosphorus, selenium, manganese, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 118% higher.
  • Chia seeds have a lower glycemic index than parsnip.

Food types used in this article are Parsnips, raw and Seeds, chia seeds, dried.

Infographic

Parsnip vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +1652.8%
Contains more IronIron +1208.5%
Contains more CopperCopper +670%
Contains more ZincZinc +676.3%
Contains more PhosphorusPhosphorus +1111.3%
Contains more ManganeseManganese +386.3%
Contains more SeleniumSelenium +2966.7%
~equal in Potassium ~407mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +962.5%
Contains more Vitamin EVitamin E +198%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +36.7%
Contains more Vitamin B1Vitamin B1 +588.9%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +1161.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Parsnip Chia seeds DV% diff.
Polyunsaturated fat 0.047g 23.665g 157%
Fiber 4.9g 34.4g 118%
Phosphorus 71mg 860mg 113%
Selenium 1.8µg 55.2µg 97%
Manganese 0.56mg 2.723mg 94%
Copper 0.12mg 0.924mg 89%
Iron 0.59mg 7.72mg 89%
Magnesium 29mg 335mg 73%
Calcium 36mg 631mg 60%
Vitamin B3 0.7mg 8.83mg 51%
Fats 0.3g 30.74g 47%
Vitamin B1 0.09mg 0.62mg 44%
Zinc 0.59mg 4.58mg 36%
Protein 1.2g 16.54g 31%
Calories 75kcal 486kcal 21%
Vitamin K 22.5µg 19%
Vitamin C 17mg 1.6mg 17%
Saturated fat 0.05g 3.33g 15%
Vitamin B5 0.6mg 12%
Vitamin B2 0.05mg 0.17mg 9%
Carbs 17.99g 42.12g 8%
Vitamin E 1.49mg 0.5mg 7%
Vitamin B6 0.09mg 7%
Folate 67µg 49µg 5%
Monounsaturated fat 0.112g 2.309g 5%
Potassium 375mg 407mg 1%
Net carbs 13.09g 7.72g N/A
Sugar 4.8g N/A
Sodium 10mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1271.2%
Contains more ProteinProtein +1278.3%
Contains more FatsFats +10146.7%
Contains more CarbsCarbs +134.1%
Contains more OtherOther +389.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +1961.6%
Contains more Poly. FatPolyunsaturated fat +50251.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.