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Parsnip vs Yam - In-Depth Nutrition Comparison

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How are Parsnip and Yam different?

  • Parsnip is higher in Vitamin K, Folate, Vitamin E , Manganese, and Vitamin B5, however Yam is richer in Vitamin B6, Potassium, and Copper.
  • Daily need coverage for Vitamin K from Parsnip is 17% higher.
  • Parsnip contains 4 times more Vitamin E than Yam. While Parsnip contains 1.49mg of Vitamin E , Yam contains only 0.35mg.

Parsnips, raw and Yam, raw are the varieties used in this article.

Infographic

Parsnip vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Yam
Contains more Calcium +111.8%
Contains more Magnesium +38.1%
Contains more Phosphorus +29.1%
Contains more Zinc +145.8%
Contains more Potassium +117.6%
Contains more Copper +48.3%
Equal in Iron - 0.54
Equal in Sodium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +111.8%
Contains more Magnesium +38.1%
Contains more Phosphorus +29.1%
Contains more Zinc +145.8%
Contains more Potassium +117.6%
Contains more Copper +48.3%
Equal in Iron - 0.54
Equal in Sodium - 9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Yam
Contains more Vitamin E +325.7%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +91.1%
Contains more Folate +191.3%
Contains more Vitamin K +878.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B6 +225.6%
Equal in Vitamin C - 17.1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +325.7%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +91.1%
Contains more Folate +191.3%
Contains more Vitamin K +878.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B6 +225.6%
Equal in Vitamin C - 17.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parsnip Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parsnip Yam Opinion
Net carbs 13.09g 23.78g Yam
Protein 1.2g 1.53g Yam
Fats 0.3g 0.17g Parsnip
Carbs 17.99g 27.88g Yam
Calories 75kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 4.8g 0.5g Yam
Fiber 4.9g 4.1g Parsnip
Calcium 36mg 17mg Parsnip
Iron 0.59mg 0.54mg Parsnip
Magnesium 29mg 21mg Parsnip
Phosphorus 71mg 55mg Parsnip
Potassium 375mg 816mg Yam
Sodium 10mg 9mg Yam
Zinc 0.59mg 0.24mg Parsnip
Copper 0.12mg 0.178mg Yam
Vitamin A 0IU 138IU Yam
Vitamin E 1.49mg 0.35mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 17.1mg Yam
Vitamin B1 0.09mg 0.112mg Yam
Vitamin B2 0.05mg 0.032mg Parsnip
Vitamin B3 0.7mg 0.552mg Parsnip
Vitamin B5 0.6mg 0.314mg Parsnip
Vitamin B6 0.09mg 0.293mg Yam
Folate 67µg 23µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 22.5µg 2.3µg Parsnip
Tryptophan mg 0.012mg Yam
Threonine mg 0.054mg Yam
Isoleucine mg 0.052mg Yam
Leucine mg 0.096mg Yam
Lysine mg 0.059mg Yam
Methionine mg 0.021mg Yam
Phenylalanine mg 0.071mg Yam
Valine mg 0.062mg Yam
Histidine mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.037g Yam
Monounsaturated Fat 0.112g 0.006g Parsnip
Polyunsaturated fat 0.047g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Parsnip
19
Yam
Mineral Summary Score
22
Parsnip
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Parsnip
9%
Yam
Carbohydrates
18%
Parsnip
28%
Yam
Fats
1%
Parsnip
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.2)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.