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  6. Parsnip vs. Wild rice raw

Parsnip vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between parsnip and wild rice raw?

  • Parsnip is richer in vitamin C and vitamin K, while wild rice raw is higher in phosphorus, zinc, copper, vitamin B3, magnesium, manganese, vitamin B6, and iron.
  • Wild rice raw's daily need coverage for phosphorus is 52% higher.
  • Parsnip has a higher glycemic index (97) than wild rice raw (57).

We used Parsnips, raw and Wild rice, raw types in this comparison.

Infographic

Parsnip vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +71.4%
Contains more MagnesiumMagnesium +510.3%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +232.2%
Contains more CopperCopper +336.7%
Contains more ZincZinc +910.2%
Contains more PhosphorusPhosphorus +509.9%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +137.3%
Contains more SeleniumSelenium +55.6%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +81.7%
Contains more Vitamin KVitamin K +1084.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B2Vitamin B2 +424%
Contains more Vitamin B3Vitamin B3 +861.9%
Contains more Vitamin B5Vitamin B5 +79%
Contains more Vitamin B6Vitamin B6 +334.4%
Contains more FolateFolate +41.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Wild rice raw DV% diff.
Phosphorus 71mg 433mg 52%
Zinc 0.59mg 5.96mg 49%
Copper 0.12mg 0.524mg 45%
Vitamin B3 0.7mg 6.733mg 38%
Magnesium 29mg 177mg 35%
Manganese 0.56mg 1.329mg 33%
Protein 1.2g 14.73g 27%
Vitamin B6 0.09mg 0.391mg 23%
Vitamin C 17mg 0mg 19%
Carbs 17.99g 74.9g 19%
Vitamin K 22.5µg 1.9µg 17%
Iron 0.59mg 1.96mg 17%
Vitamin B2 0.05mg 0.262mg 16%
Calories 75kcal 357kcal 14%
Vitamin B5 0.6mg 1.074mg 9%
Folate 67µg 95µg 7%
Choline 35mg 6%
Fiber 4.9g 6.2g 5%
Vitamin E 1.49mg 0.82mg 4%
Polyunsaturated fat 0.047g 0.676g 4%
Vitamin B1 0.09mg 0.115mg 2%
Selenium 1.8µg 2.8µg 2%
Potassium 375mg 427mg 2%
Calcium 36mg 21mg 2%
Fats 0.3g 1.08g 1%
Net carbs 13.09g 68.7g N/A
Sugar 4.8g 2.5g N/A
Sodium 10mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.05g 0.156g 0%
Monounsaturated fat 0.112g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +924.9%
Contains more ProteinProtein +1127.5%
Contains more FatsFats +260%
Contains more CarbsCarbs +316.3%
Contains more OtherOther +56.1%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Mono. FatMonounsaturated fat +42%
Contains more Poly. FatPolyunsaturated fat +1338.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.