Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Parsnip
  5. Compare
  6. Parsnip vs. Yam

Parsnip vs. Yam — In-Depth Nutrition Comparison

Compare

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 for 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.
  • Yam has a lower glycemic index (51) than parsnip (97).

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

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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +111.8%
Contains more ZincZinc +145.8%
Contains more PhosphorusPhosphorus +29.1%
Contains more ManganeseManganese +41.1%
Contains more SeleniumSelenium +157.1%
Contains more PotassiumPotassium +117.6%
Contains more CopperCopper +48.3%
~equal in Iron ~0.54mg
~equal in Sodium ~9mg

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
3
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% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin EVitamin E +325.7%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +91.1%
Contains more Vitamin KVitamin K +878.3%
Contains more FolateFolate +191.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B6Vitamin B6 +225.6%
~equal in Vitamin C ~17.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Yam DV% diff.
Vitamin K 22.5µg 2.3µg 17%
Vitamin B6 0.09mg 0.293mg 16%
Potassium 375mg 816mg 13%
Folate 67µg 23µg 11%
Vitamin E 1.49mg 0.35mg 8%
Manganese 0.56mg 0.397mg 7%
Copper 0.12mg 0.178mg 6%
Vitamin B5 0.6mg 0.314mg 6%
Carbs 17.99g 27.88g 3%
Fiber 4.9g 4.1g 3%
Zinc 0.59mg 0.24mg 3%
Choline 16.5mg 3%
Calories 75kcal 118kcal 2%
Magnesium 29mg 21mg 2%
Calcium 36mg 17mg 2%
Phosphorus 71mg 55mg 2%
Selenium 1.8µg 0.7µg 2%
Vitamin B1 0.09mg 0.112mg 2%
Protein 1.2g 1.53g 1%
Iron 0.59mg 0.54mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B2 0.05mg 0.032mg 1%
Vitamin B3 0.7mg 0.552mg 1%
Protein per 100 calories 1.6g 1.3g N/A
Calories per 10 g protein 625kcal 771kcal N/A
Weight per 100 calories 133g 85g N/A
Fats 0.3g 0.17g 0%
Vitamin C 17mg 17.1mg 0%
Net carbs 13.09g 23.78g N/A
Sugar 4.8g 0.5g N/A
Sodium 10mg 9mg 0%
Saturated fat 0.05g 0.037g 0%
Monounsaturated fat 0.112g 0.006g 0%
Polyunsaturated fat 0.047g 0.076g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +76.5%
Contains more WaterWater +14.3%
Contains more OtherOther +19.5%
Contains more ProteinProtein +27.5%
Contains more CarbsCarbs +55%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1766.7%
Contains less Sat. FatSaturated fat -26%
Contains more Poly. FatPolyunsaturated fat +61.7%

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/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.