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Parsnip vs. Smoothie — In-Depth Nutrition Comparison

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A recap on differences between parsnip and smoothie

  • Parsnip is higher in fiber, potassium, and iron, yet smoothie is higher in vitamin B12, vitamin C, and vitamin A.
  • Parsnip covers your daily fiber needs 20% more than smoothie.
  • Parsnip contains 16 times more potassium than smoothie. While parsnip contains 375mg of potassium, smoothie contains only 24mg.
  • The amount of sugar in parsnip is lower.
  • The glycemic index of smoothie is lower.

Food varieties used in this article are Parsnips, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Parsnip vs Smoothie infographic
Infographic link

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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +1462.5%
Contains more IronIron +293.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -65.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +13.9%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +44.1%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.082mg
~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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more FatsFats +∞%
Contains more CarbsCarbs +120.5%
Contains more OtherOther +188.2%
Contains more WaterWater +13.5%
~equal in Protein ~1.22g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Smoothie DV% diff.
Manganese 0.56mg 24%
Fiber 4.9g 0g 20%
Vitamin K 22.5µg 19%
Folate 67µg 17%
Copper 0.12mg 13%
Vitamin B5 0.6mg 12%
Vitamin E 1.49mg 10%
Phosphorus 71mg 10%
Vitamin B12 0µg 0.24µg 10%
Potassium 375mg 24mg 10%
Vitamin B1 0.09mg 8%
Vitamin C 17mg 24.5mg 8%
Magnesium 29mg 7%
Iron 0.59mg 0.15mg 6%
Zinc 0.59mg 5%
Vitamin B2 0.05mg 4%
Selenium 1.8µg 3%
Carbs 17.99g 8.16g 3%
Calories 75kcal 37kcal 2%
Vitamin B6 0.09mg 0.082mg 1%
Sodium 10mg 29mg 1%
Vitamin B3 0.7mg 0.816mg 1%
Calcium 36mg 41mg 1%
Protein 1.2g 1.22g 0%
Fats 0.3g 0g 0%
Net carbs 13.09g 8.16g N/A
Sugar 4.8g 7.35g N/A
Saturated fat 0.05g 0g 0%
Monounsaturated fat 0.112g 0%
Polyunsaturated fat 0.047g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
26%
Parsnip
2%
Smoothie

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 53)
Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 2.55g)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 19mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.