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  6. Parsnip vs. Yam

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.

Infographic

Parsnip vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 0% 30% 23% 12% 13% 36% 21% 0% 56% 50%
Yam
Yam
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Yam DV% diff.
Vitamin K 22.5µg 2.3µg 17%
Folate 67µg 16µg 13%
Vitamin B6 0.09mg 0.228mg 11%
Potassium 375mg 670mg 9%
Vitamin E 1.49mg 0.34mg 8%
Manganese 0.56mg 0.371mg 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%
Carbs 17.99g 27.48g 3%
Magnesium 29mg 18mg 3%
Phosphorus 71mg 49mg 3%
Choline 16.2mg 3%
Calories 75kcal 116kcal 2%
Calcium 36mg 14mg 2%
Selenium 1.8µg 0.7µg 2%
Vitamin B2 0.05mg 0.028mg 2%
Protein 1.2g 1.49g 1%
Iron 0.59mg 0.52mg 1%
Vitamin A 0µg 6µg 1%
Vitamin B3 0.7mg 0.552mg 1%
Protein per 100 calories 1.6g 1.3g N/A
Calories per 10 g protein 625kcal 779kcal N/A
Weight per 100 calories 133g 86g N/A
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%

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
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +2140%
Contains less Sat. FatSaturated fat -42%
Contains more Poly. FatPolyunsaturated fat +27.7%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.