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Parsnip vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between parsnip and walnut

  • Parsnip has more vitamin C; however, walnut is higher in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and vitamin B1.
  • Walnut covers your daily need for copper, 163% more than parsnip.
  • Parsnip has 13 times more vitamin C than walnut. While parsnip has 17mg of vitamin C, walnut has only 1.3mg.
  • Parsnip has less saturated fat.
  • The glycemic index of parsnip is higher.

These are the specific foods used in this comparison Parsnips, raw and Nuts, walnuts, english.

Infographic

Parsnip vs Walnut 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%
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +444.8%
Contains more CalciumCalcium +172.2%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +393.2%
Contains more CopperCopper +1221.7%
Contains more ZincZinc +423.7%
Contains more PhosphorusPhosphorus +387.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +509.6%
Contains more SeleniumSelenium +172.2%

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%
Walnut
7
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +1207.7%
Contains more Vitamin EVitamin E +112.9%
Contains more Vitamin KVitamin K +733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +278.9%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more Vitamin B6Vitamin B6 +496.7%
Contains more FolateFolate +46.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg
~equal in Vitamin B12 ~0µg

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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +31.2%
Contains more WaterWater +1854.1%
Contains more ProteinProtein +1169.2%
Contains more FatsFats +21636.7%
Contains more OtherOther +81.6%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +7875.9%
Contains more Poly. FatPolyunsaturated fat +100270.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Walnut DV% diff.
Polyunsaturated fat 0.047g 47.174g 314%
Copper 0.12mg 1.586mg 163%
Manganese 0.56mg 3.414mg 124%
Fats 0.3g 65.21g 100%
Phosphorus 71mg 346mg 39%
Vitamin B6 0.09mg 0.537mg 34%
Magnesium 29mg 158mg 31%
Calories 75kcal 654kcal 29%
Iron 0.59mg 2.91mg 29%
Saturated fat 0.05g 6.126g 28%
Protein 1.2g 15.23g 28%
Zinc 0.59mg 3.09mg 23%
Monounsaturated fat 0.112g 8.933g 22%
Vitamin B1 0.09mg 0.341mg 21%
Vitamin K 22.5µg 2.7µg 17%
Vitamin C 17mg 1.3mg 17%
Vitamin B2 0.05mg 0.15mg 8%
Folate 67µg 98µg 8%
Choline 39.2mg 7%
Fiber 4.9g 6.7g 7%
Selenium 1.8µg 4.9µg 6%
Calcium 36mg 98mg 6%
Vitamin E 1.49mg 0.7mg 5%
Vitamin B3 0.7mg 1.125mg 3%
Potassium 375mg 441mg 2%
Carbs 17.99g 13.71g 1%
Vitamin B5 0.6mg 0.57mg 1%
Net carbs 13.09g 7.01g N/A
Sugar 4.8g 2.61g N/A
Starch 0.06g 0%
Sodium 10mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
26%
Parsnip
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 6.076g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.