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Parsnip vs. Water chestnuts — In-Depth Nutrition Comparison

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What are the main differences between parsnip and water chestnuts?

  • Parsnip is richer in vitamin K, vitamin C, folate, manganese, fiber, and iron, while water chestnuts are higher in copper, vitamin B6, vitamin B2, and potassium.
  • Water chestnuts' daily need coverage for copper is 23% higher.
  • Water chestnuts have 75 times less vitamin K than parsnip. Parsnip has 22.5µg of vitamin K, while water chestnuts have 0.3µg.

We used Parsnips, raw and Waterchestnuts, chinese, (matai), raw types in this comparison.

Infographic

Parsnip vs Water chestnuts 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.
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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +227.3%
Contains more IronIron +883.3%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +12.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +69.2%
Contains more SeleniumSelenium +157.1%
Contains more PotassiumPotassium +55.7%
Contains more CopperCopper +171.7%

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin EVitamin E +24.2%
Contains more Vitamin B5Vitamin B5 +25.3%
Contains more Vitamin KVitamin K +7400%
Contains more FolateFolate +318.8%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B6Vitamin B6 +264.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Water chestnuts DV% diff.
Copper 0.12mg 0.326mg 23%
Vitamin K 22.5µg 0.3µg 19%
Vitamin B6 0.09mg 0.328mg 18%
Vitamin C 17mg 4mg 14%
Folate 67µg 16µg 13%
Vitamin B2 0.05mg 0.2mg 12%
Manganese 0.56mg 0.331mg 10%
Fiber 4.9g 3g 8%
Choline 36.2mg 7%
Iron 0.59mg 0.06mg 7%
Potassium 375mg 584mg 6%
Vitamin B1 0.09mg 0.14mg 4%
Calcium 36mg 11mg 3%
Vitamin B5 0.6mg 0.479mg 2%
Vitamin B3 0.7mg 1mg 2%
Magnesium 29mg 22mg 2%
Vitamin E 1.49mg 1.2mg 2%
Carbs 17.99g 23.94g 2%
Selenium 1.8µg 0.7µg 2%
Calories 75kcal 97kcal 1%
Phosphorus 71mg 63mg 1%
Zinc 0.59mg 0.5mg 1%
Protein 1.2g 1.4g 0%
Fats 0.3g 0.1g 0%
Net carbs 13.09g 20.94g N/A
Sugar 4.8g 4.8g N/A
Sodium 10mg 14mg 0%
Saturated fat 0.05g 0.026g 0%
Monounsaturated fat 0.112g 0.002g 0%
Polyunsaturated fat 0.047g 0.043g 0%

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
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more FatsFats +200%
Contains more ProteinProtein +16.7%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +12.2%
~equal in Water ~73.46g

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +5500%
Contains less Sat. FatSaturated fat -48%
~equal in Polyunsaturated fat ~0.043g

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.