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  6. Parsnip vs. Wakame

Parsnip vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between parsnip and wakame?

  • Parsnip is higher in fiber, vitamin C, and vitamin K; however, wakame is richer in manganese, folate, iron, magnesium, copper, and vitamin B2.
  • Wakame's daily need coverage for sodium is 37% more.
  • Wakame contains 10 times less fiber than parsnip. Parsnip contains 4.9g of fiber, while wakame contains 0.5g.
  • Parsnip has less sodium.

We used Parsnips, raw and Seaweed, wakame, raw types in this article.

Infographic

Parsnip vs Wakame 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%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +650%
Contains more ZincZinc +55.3%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +157.1%
Contains more MagnesiumMagnesium +269%
Contains more CalciumCalcium +316.7%
Contains more IronIron +269.5%
Contains more CopperCopper +136.7%
Contains more PhosphorusPhosphorus +12.7%
Contains more ManganeseManganese +150%

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 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%
Wakame
Wakame
5
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin EVitamin E +49%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin KVitamin K +324.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more FolateFolate +192.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Wakame DV% diff.
Sodium 10mg 872mg 37%
Manganese 0.56mg 1.4mg 37%
Folate 67µg 196µg 32%
Iron 0.59mg 2.18mg 20%
Magnesium 29mg 107mg 19%
Fiber 4.9g 0.5g 18%
Copper 0.12mg 0.284mg 18%
Vitamin C 17mg 3mg 16%
Vitamin B2 0.05mg 0.23mg 14%
Vitamin K 22.5µg 5.3µg 14%
Calcium 36mg 150mg 11%
Potassium 375mg 50mg 10%
Vitamin B6 0.09mg 0.002mg 7%
Vitamin B3 0.7mg 1.6mg 6%
Protein 1.2g 3.03g 4%
Carbs 17.99g 9.14g 3%
Vitamin E 1.49mg 1mg 3%
Vitamin B1 0.09mg 0.06mg 3%
Choline 13.9mg 3%
Calories 75kcal 45kcal 2%
Zinc 0.59mg 0.38mg 2%
Vitamin A 0µg 18µg 2%
Selenium 1.8µg 0.7µg 2%
Vitamin B5 0.6mg 0.697mg 2%
Fats 0.3g 0.64g 1%
Phosphorus 71mg 80mg 1%
Polyunsaturated fat 0.047g 0.218g 1%
Protein per 100 calories 1.6g 6.7g N/A
Calories per 10 g protein 625kcal 149kcal N/A
Weight per 100 calories 133g 222g N/A
Net carbs 13.09g 8.64g N/A
Sugar 4.8g 0.65g N/A
Saturated fat 0.05g 0.13g 0%
Monounsaturated fat 0.112g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more CarbsCarbs +96.8%
Contains more ProteinProtein +152.5%
Contains more FatsFats +113.3%
Contains more OtherOther +634.7%
~equal in Water ~79.99g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +93.1%
Contains more Poly. FatPolyunsaturated fat +363.8%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.