Parsnip vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between parsnip and spinach raw
- Parsnip is higher in fiber and vitamin B5, yet spinach raw is higher in vitamin K, vitamin A, folate, iron, manganese, vitamin C, magnesium, and vitamin B2.
- Spinach raw covers your daily vitamin K needs 384% more than parsnip.
- Parsnip contains 9 times more vitamin B5 than spinach raw. While parsnip contains 0.6mg of vitamin B5, spinach raw contains only 0.065mg.
- The glycemic index of spinach raw is lower.
Food varieties used in this article are Parsnips, raw and Spinach, raw.
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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.
| Contains more ZincZinc | +11.3% |
| Contains more PhosphorusPhosphorus | +44.9% |
| Contains less SodiumSodium | -87.3% |
| Contains more SeleniumSelenium | +80% |
| Contains more MagnesiumMagnesium | +172.4% |
| Contains more CalciumCalcium | +175% |
| Contains more PotassiumPotassium | +48.8% |
| Contains more IronIron | +359.3% |
| Contains more ManganeseManganese | +60.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B5Vitamin B5 | +823.1% |
| Contains more Vitamin CVitamin C | +65.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +36.2% |
| Contains more Vitamin B2Vitamin B2 | +278% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +2046.2% |
| Contains more FolateFolate | +189.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 22.5µg | 482.9µg | 384% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 67µg | 194µg | 32% |
| Iron | 0.59mg | 2.71mg | 27% |
| Manganese | 0.56mg | 0.897mg | 15% |
| Vitamin C | 17mg | 28.1mg | 12% |
| Magnesium | 29mg | 79mg | 12% |
| Vitamin B5 | 0.6mg | 0.065mg | 11% |
| Vitamin B2 | 0.05mg | 0.189mg | 11% |
| Fiber | 4.9g | 2.2g | 11% |
| Vitamin B6 | 0.09mg | 0.195mg | 8% |
| Calcium | 36mg | 99mg | 6% |
| Carbs | 17.99g | 3.63g | 5% |
| Potassium | 375mg | 558mg | 5% |
| Choline | 19.3mg | 4% | |
| Vitamin E | 1.49mg | 2.03mg | 4% |
| Calories | 75kcal | 23kcal | 3% |
| Sodium | 10mg | 79mg | 3% |
| Phosphorus | 71mg | 49mg | 3% |
| Protein | 1.2g | 2.86g | 3% |
| Polyunsaturated fat | 0.047g | 0.165g | 1% |
| Vitamin B1 | 0.09mg | 0.078mg | 1% |
| Selenium | 1.8µg | 1µg | 1% |
| Zinc | 0.59mg | 0.53mg | 1% |
| Copper | 0.12mg | 0.13mg | 1% |
| Fats | 0.3g | 0.39g | 0% |
| Net carbs | 13.09g | 1.43g | N/A |
| Sugar | 4.8g | 0.42g | N/A |
| Vitamin B3 | 0.7mg | 0.724mg | 0% |
| Saturated fat | 0.05g | 0.063g | 0% |
| Monounsaturated fat | 0.112g | 0.01g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.2 g
Fats:
0.3 g
Carbs:
17.99 g
Water:
79.53 g
Other:
0.98 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +395.6% |
| Contains more ProteinProtein | +138.3% |
| Contains more FatsFats | +30% |
| Contains more WaterWater | +14.9% |
| Contains more OtherOther | +75.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.112 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated fat | -20.6% |
| Contains more Mono. FatMonounsaturated fat | +1020% |
| Contains more Poly. FatPolyunsaturated fat | +251.1% |