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  6. Parsnip vs. Sunflower seeds

Parsnip vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between parsnip and sunflower seeds

  • Sunflower seeds are richer than parsnip in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, and vitamin B3.
  • Daily need coverage for vitamin E for sunflower seeds is 225% higher.
  • Sunflower seeds have a lower glycemic index than parsnip.

Food types used in this article are Parsnips, raw and Seeds, sunflower seed kernels, dried.

Infographic

Parsnip vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1020.7%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +72%
Contains more IronIron +789.8%
Contains more CopperCopper +1400%
Contains more ZincZinc +747.5%
Contains more PhosphorusPhosphorus +829.6%
Contains more ManganeseManganese +248.2%
Contains more SeleniumSelenium +2844.4%
~equal in Sodium ~9mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2260.4%
Contains more Vitamin B1Vitamin B1 +1544.4%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +1090.7%
Contains more Vitamin B5Vitamin B5 +88.3%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +238.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Sunflower seeds DV% diff.
Vitamin E 1.49mg 35.17mg 225%
Copper 0.12mg 1.8mg 187%
Polyunsaturated fat 0.047g 23.137g 154%
Vitamin B1 0.09mg 1.48mg 116%
Vitamin B6 0.09mg 1.345mg 97%
Selenium 1.8µg 53µg 93%
Phosphorus 71mg 660mg 84%
Fats 0.3g 51.46g 79%
Magnesium 29mg 325mg 70%
Manganese 0.56mg 1.95mg 60%
Iron 0.59mg 5.25mg 58%
Vitamin B3 0.7mg 8.335mg 48%
Monounsaturated fat 0.112g 18.528g 46%
Folate 67µg 227µg 40%
Zinc 0.59mg 5mg 40%
Protein 1.2g 20.78g 39%
Calories 75kcal 584kcal 25%
Vitamin B2 0.05mg 0.355mg 23%
Saturated fat 0.05g 4.455g 20%
Vitamin K 22.5µg 0µg 19%
Vitamin C 17mg 1.4mg 17%
Fiber 4.9g 8.6g 15%
Vitamin B5 0.6mg 1.13mg 11%
Choline 55.1mg 10%
Potassium 375mg 645mg 8%
Calcium 36mg 78mg 4%
Carbs 17.99g 20g 1%
Net carbs 13.09g 11.4g N/A
Sugar 4.8g 2.62g N/A
Sodium 10mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1581.4%
Contains more ProteinProtein +1631.7%
Contains more FatsFats +17053.3%
Contains more CarbsCarbs +11.2%
Contains more OtherOther +209.2%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +16442.9%
Contains more Poly. FatPolyunsaturated fat +49127.7%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.