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  6. Parsnip vs. Winter squash

Parsnip vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between Parsnip and Winter squash

  • Parsnip has more Manganese, Vitamin K, Folate, Vitamin E , Fiber, Vitamin C, Phosphorus, Vitamin B5, and Vitamin B1, however, Winter squash has more Vitamin A RAE.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.
  • Parsnip has 12 times more Vitamin E than Winter squash. Parsnip has 1.49mg of Vitamin E , while Winter squash has 0.12mg.

The food varieties used in the comparison are Parsnips, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Parsnip vs Winter squash 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.
Parsnip
Parsnip
9
:
1
Winter squash
Winter squash
Contains more Calcium +63.6%
Contains more Iron +34.1%
Contains more Magnesium +123.1%
Contains more Phosphorus +273.7%
Contains more Potassium +55.6%
Contains more Zinc +168.2%
Contains more Copper +46.3%
Contains more Manganese +199.5%
Contains more Selenium +350%
Contains less Sodium -90%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +63.6%
Contains more Iron +34.1%
Contains more Magnesium +123.1%
Contains more Phosphorus +273.7%
Contains more Potassium +55.6%
Contains more Zinc +168.2%
Contains more Copper +46.3%
Contains more Manganese +199.5%
Contains more Selenium +350%
Contains less Sodium -90%

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.
Parsnip
Parsnip
7
:
3
Winter squash
Winter squash
Contains more Vitamin E +1141.7%
Contains more Vitamin C +77.1%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +156.4%
Contains more Folate +235%
Contains more Vitamin K +411.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34%
Contains more Vitamin B6 +78.9%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +1141.7%
Contains more Vitamin C +77.1%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +156.4%
Contains more Folate +235%
Contains more Vitamin K +411.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34%
Contains more Vitamin B6 +78.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
3
:
2
Winter squash
Winter squash
Contains more Protein +34.8%
Contains more Carbs +103.3%
Contains more Other +40%
Contains more Fats +16.7%
Contains more Water +12.2%
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +34.8%
Contains more Carbs +103.3%
Contains more Other +40%
Contains more Fats +16.7%
Contains more Water +12.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +212.8%
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +212.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Winter squash Opinion
Net carbs 13.09g 6.05g Parsnip
Protein 1.2g 0.89g Parsnip
Fats 0.3g 0.35g Winter squash
Carbs 17.99g 8.85g Parsnip
Calories 75kcal 37kcal Parsnip
Sugar 4.8g 3.3g Winter squash
Fiber 4.9g 2.8g Parsnip
Calcium 36mg 22mg Parsnip
Iron 0.59mg 0.44mg Parsnip
Magnesium 29mg 13mg Parsnip
Phosphorus 71mg 19mg Parsnip
Potassium 375mg 241mg Parsnip
Sodium 10mg 1mg Winter squash
Zinc 0.59mg 0.22mg Parsnip
Copper 0.12mg 0.082mg Parsnip
Manganese 0.56mg 0.187mg Parsnip
Selenium 1.8µg 0.4µg Parsnip
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 1.49mg 0.12mg Parsnip
Vitamin C 17mg 9.6mg Parsnip
Vitamin B1 0.09mg 0.016mg Parsnip
Vitamin B2 0.05mg 0.067mg Winter squash
Vitamin B3 0.7mg 0.495mg Parsnip
Vitamin B5 0.6mg 0.234mg Parsnip
Vitamin B6 0.09mg 0.161mg Winter squash
Folate 67µg 20µg Parsnip
Vitamin K 22.5µg 4.4µg Parsnip
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.05g 0.072g Parsnip
Monounsaturated Fat 0.112g 0.026g Parsnip
Polyunsaturated fat 0.047g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Parsnip
38%
Winter squash
Minerals Daily Need Coverage Score
26%
Parsnip
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 84)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.