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Parsnip vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between parsnip and tempeh

  • Parsnip has more vitamin C and folate; however, tempeh has more copper, manganese, phosphorus, iron, vitamin B2, magnesium, and vitamin B3.
  • Tempeh's daily need coverage for copper is 49% more.
  • Parsnip is lower in saturated fat.
  • Parsnip has a higher glycemic index than tempeh.

The food varieties used in the comparison are Parsnips, raw and Tempeh.

Infographic

Parsnip vs Tempeh 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%
Tempeh
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +208.3%
Contains more IronIron +357.6%
Contains more CopperCopper +366.7%
Contains more ZincZinc +93.2%
Contains more PhosphorusPhosphorus +274.6%
Contains more ManganeseManganese +132.1%
~equal in Potassium ~412mg
~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%
Tempeh
4
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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +179.2%
Contains more Vitamin B2Vitamin B2 +616%
Contains more Vitamin B3Vitamin B3 +277.1%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more CarbsCarbs +135.5%
Contains more WaterWater +33.3%
Contains more ProteinProtein +1590.8%
Contains more FatsFats +3500%
Contains more OtherOther +65.3%

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
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +2761.6%
Contains more Poly. FatPolyunsaturated fat +9048.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Tempeh DV% diff.
Copper 0.12mg 0.56mg 49%
Protein 1.2g 20.29g 38%
Manganese 0.56mg 1.3mg 32%
Polyunsaturated fat 0.047g 4.3g 28%
Phosphorus 71mg 266mg 28%
Iron 0.59mg 2.7mg 26%
Vitamin B2 0.05mg 0.358mg 24%
Fiber 4.9g 20%
Vitamin K 22.5µg 19%
Vitamin C 17mg 0mg 19%
Fats 0.3g 10.8g 16%
Magnesium 29mg 81mg 12%
Vitamin B3 0.7mg 2.64mg 12%
Folate 67µg 24µg 11%
Saturated fat 0.05g 2.539g 11%
Vitamin E 1.49mg 10%
Vitamin B6 0.09mg 0.215mg 10%
Monounsaturated fat 0.112g 3.205g 8%
Calcium 36mg 111mg 8%
Vitamin B5 0.6mg 0.278mg 6%
Calories 75kcal 192kcal 6%
Zinc 0.59mg 1.14mg 5%
Selenium 1.8µg 0µg 3%
Carbs 17.99g 7.64g 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B1 0.09mg 0.078mg 1%
Potassium 375mg 412mg 1%
Net carbs 13.09g 7.64g N/A
Sugar 4.8g N/A
Sodium 10mg 9mg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Tempeh
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
19%
Tempeh
Minerals Daily Need Coverage Score
26%
Parsnip
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 2.489g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.