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  6. Parsnip vs. Summer squash

Parsnip vs. Summer squash — In-Depth Nutrition Comparison

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How are parsnip and summer squash different?

  • Parsnip is higher in manganese, vitamin K, fiber, folate, vitamin E, vitamin B5, and copper; however, summer squash is richer in vitamin B6 and vitamin B2.
  • Daily need coverage for manganese for parsnip is 17% higher.
  • Parsnip contains 12 times more vitamin E than summer squash. While parsnip contains 1.49mg of vitamin E, summer squash contains only 0.12mg.
  • Summer squash has a lower glycemic index (13) than parsnip (97).

Parsnips, raw and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Parsnip vs Summer squash infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +70.6%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +43.1%
Contains more IronIron +68.6%
Contains more CopperCopper +135.3%
Contains more ZincZinc +103.4%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +220%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -80%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 0% 30% 23% 12% 13% 36% 21% 0% 56% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 3.3% 2.4% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22%
Contains more Vitamin EVitamin E +1141.7%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more Vitamin B5Vitamin B5 +287.1%
Contains more Vitamin KVitamin K +650%
Contains more FolateFolate +131%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B6Vitamin B6 +142.2%
~equal in Vitamin C ~17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Summer squash DV% diff.
Manganese 0.56mg 0.175mg 17%
Vitamin K 22.5µg 3µg 16%
Fiber 4.9g 1.1g 15%
Vitamin B6 0.09mg 0.218mg 10%
Folate 67µg 29µg 10%
Vitamin E 1.49mg 0.12mg 9%
Vitamin B5 0.6mg 0.155mg 9%
Copper 0.12mg 0.051mg 8%
Vitamin B2 0.05mg 0.142mg 7%
Carbs 17.99g 3.35g 5%
Phosphorus 71mg 38mg 5%
Vitamin B1 0.09mg 0.048mg 4%
Calories 75kcal 16kcal 3%
Magnesium 29mg 17mg 3%
Potassium 375mg 262mg 3%
Iron 0.59mg 0.35mg 3%
Zinc 0.59mg 0.29mg 3%
Selenium 1.8µg 0.2µg 3%
Calcium 36mg 15mg 2%
Vitamin A 0µg 10µg 1%
Vitamin B3 0.7mg 0.487mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Protein 1.2g 1.21g 0%
Protein per 100 calories 1.6g 7.6g N/A
Calories per 10 g protein 625kcal 132kcal N/A
Weight per 100 calories 133g 625g N/A
Fats 0.3g 0.18g 0%
Vitamin C 17mg 17mg 0%
Net carbs 13.09g 2.25g N/A
Sugar 4.8g 2.2g N/A
Sodium 10mg 2mg 0%
Saturated fat 0.05g 0.044g 0%
Monounsaturated fat 0.112g 0.016g 0%
Polyunsaturated fat 0.047g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more FatsFats +66.7%
Contains more CarbsCarbs +437%
Contains more WaterWater +19%
~equal in Protein ~1.21g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +600%
Contains less Sat. FatSaturated fat -12%
Contains more Poly. FatPolyunsaturated fat +89.4%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.