Parsnip vs. Yam — In-Depth Nutrition Comparison
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Significant differences between parsnip and yam
- Parsnip has more vitamin K, folate, manganese, vitamin E, vitamin B5, and vitamin C; however, yam is richer in vitamin B6 and potassium.
- Parsnip covers your daily vitamin K needs 17% more than yam.
- Yam has 4 times less vitamin E than parsnip. Parsnip has 1.49mg of vitamin E, while yam has 0.34mg.
- Parsnip has a higher glycemic index. The glycemic index of parsnip is 97, while the glycemic index of yam is 51.
Specific food types used in this comparison are Parsnips, raw and Yam, cooked, boiled, drained, or baked, without salt.
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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.
| Contains more MagnesiumMagnesium | +61.1% |
| Contains more CalciumCalcium | +157.1% |
| Contains more IronIron | +13.5% |
| Contains more ZincZinc | +195% |
| Contains more PhosphorusPhosphorus | +44.9% |
| Contains more ManganeseManganese | +50.9% |
| Contains more SeleniumSelenium | +157.1% |
| Contains more PotassiumPotassium | +78.7% |
| Contains more CopperCopper | +26.7% |
| Contains less SodiumSodium | -20% |
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.
| Contains more Vitamin CVitamin C | +40.5% |
| Contains more Vitamin EVitamin E | +338.2% |
| Contains more Vitamin B2Vitamin B2 | +78.6% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
| Contains more Vitamin B5Vitamin B5 | +92.9% |
| Contains more Vitamin KVitamin K | +878.3% |
| Contains more FolateFolate | +318.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +153.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +114.3% |
| Contains more WaterWater | +13.4% |
| Contains more OtherOther | +28.9% |
| Contains more ProteinProtein | +24.2% |
| Contains more CarbsCarbs | +52.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2140% |
| Contains less Sat. FatSaturated fat | -42% |
| Contains more Poly. FatPolyunsaturated fat | +27.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 22.5µg | 2.3µg | 17% |
| Folate | 67µg | 16µg | 13% |
| Vitamin B6 | 0.09mg | 0.228mg | 11% |
| Potassium | 375mg | 670mg | 9% |
| Manganese | 0.56mg | 0.371mg | 8% |
| Vitamin E | 1.49mg | 0.34mg | 8% |
| Vitamin B5 | 0.6mg | 0.311mg | 6% |
| Vitamin C | 17mg | 12.1mg | 5% |
| Fiber | 4.9g | 3.9g | 4% |
| Copper | 0.12mg | 0.152mg | 4% |
| Zinc | 0.59mg | 0.2mg | 4% |
| Choline | 16.2mg | 3% | |
| Phosphorus | 71mg | 49mg | 3% |
| Magnesium | 29mg | 18mg | 3% |
| Carbs | 17.99g | 27.48g | 3% |
| Calcium | 36mg | 14mg | 2% |
| Selenium | 1.8µg | 0.7µg | 2% |
| Vitamin B2 | 0.05mg | 0.028mg | 2% |
| Calories | 75kcal | 116kcal | 2% |
| Iron | 0.59mg | 0.52mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Protein | 1.2g | 1.49g | 1% |
| Vitamin B3 | 0.7mg | 0.552mg | 1% |
| Fats | 0.3g | 0.14g | 0% |
| Net carbs | 13.09g | 23.58g | N/A |
| Sugar | 4.8g | 0.49g | N/A |
| Sodium | 10mg | 8mg | 0% |
| Vitamin B1 | 0.09mg | 0.095mg | 0% |
| Saturated fat | 0.05g | 0.029g | 0% |
| Monounsaturated fat | 0.112g | 0.005g | 0% |
| Polyunsaturated fat | 0.047g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
26%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Parsnip is cheaper (difference - $0.2)
Which food is richer in minerals?
Parsnip is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.