Parsnip vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between parsnip and tofu
- Parsnip is higher in vitamin C, fiber, vitamin K, folate, vitamin B5, and vitamin E, yet tofu is higher in iron, calcium, selenium, and copper.
- Tofu covers your daily iron needs 60% more than parsnip.
- Parsnip contains 170 times more vitamin C than tofu. While parsnip contains 17mg of vitamin C, tofu contains only 0.1mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Parsnips, raw and Tofu, raw, regular, prepared with calcium sulfate.
Infographic
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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 PotassiumPotassium | +209.9% |
| Contains more CalciumCalcium | +872.2% |
| Contains more IronIron | +808.5% |
| Contains more CopperCopper | +60.8% |
| Contains more ZincZinc | +35.6% |
| Contains more PhosphorusPhosphorus | +36.6% |
| Contains less SodiumSodium | -30% |
| Contains more SeleniumSelenium | +394.4% |
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 CVitamin C | +16900% |
| Contains more Vitamin EVitamin E | +14800% |
| Contains more Vitamin B3Vitamin B3 | +259% |
| Contains more Vitamin B5Vitamin B5 | +782.4% |
| Contains more Vitamin B6Vitamin B6 | +91.5% |
| Contains more Vitamin KVitamin K | +837.5% |
| Contains more FolateFolate | +346.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.59mg | 5.36mg | 60% |
| Calcium | 36mg | 350mg | 31% |
| Vitamin C | 17mg | 0.1mg | 19% |
| Polyunsaturated fat | 0.047g | 2.699g | 18% |
| Fiber | 4.9g | 0.3g | 18% |
| Vitamin K | 22.5µg | 2.4µg | 17% |
| Protein | 1.2g | 8.08g | 14% |
| Folate | 67µg | 15µg | 13% |
| Selenium | 1.8µg | 8.9µg | 13% |
| Vitamin B5 | 0.6mg | 0.068mg | 11% |
| Vitamin E | 1.49mg | 0.01mg | 10% |
| Copper | 0.12mg | 0.193mg | 8% |
| Potassium | 375mg | 121mg | 7% |
| Fats | 0.3g | 4.78g | 7% |
| Carbs | 17.99g | 1.87g | 5% |
| Choline | 28.8mg | 5% | |
| Phosphorus | 71mg | 97mg | 4% |
| Vitamin B3 | 0.7mg | 0.195mg | 3% |
| Vitamin B6 | 0.09mg | 0.047mg | 3% |
| Saturated fat | 0.05g | 0.691g | 3% |
| Manganese | 0.56mg | 0.605mg | 2% |
| Zinc | 0.59mg | 0.8mg | 2% |
| Monounsaturated fat | 0.112g | 1.056g | 2% |
| Vitamin B1 | 0.09mg | 0.081mg | 1% |
| Calories | 75kcal | 76kcal | 0% |
| Net carbs | 13.09g | 1.57g | N/A |
| Magnesium | 29mg | 30mg | 0% |
| Sugar | 4.8g | 0.62g | N/A |
| Sodium | 10mg | 7mg | 0% |
| Vitamin B2 | 0.05mg | 0.052mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +862% |
| Contains more OtherOther | +36.1% |
| Contains more ProteinProtein | +573.3% |
| Contains more FatsFats | +1493.3% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +842.9% |
| Contains more Poly. FatPolyunsaturated fat | +5642.6% |