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Parsnip vs. Zucchini — In-Depth Nutrition Comparison

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A recap on the differences between parsnip and zucchini

  • Parsnip is higher in manganese, fiber, vitamin K, folate, vitamin E, vitamin B5, and copper, yet zucchini is higher in vitamin B6.
  • Parsnip covers your daily manganese needs 17% more than zucchini.
  • Parsnip contains 12 times more vitamin E than zucchini. While parsnip contains 1.49mg of vitamin E, zucchini contains only 0.12mg.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Parsnips, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Parsnip vs Zucchini 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +43.7%
Contains more IronIron +59.5%
Contains more CopperCopper +126.4%
Contains more ZincZinc +84.4%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +216.4%
Contains more SeleniumSelenium +800%
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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +1141.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more Vitamin B5Vitamin B5 +194.1%
Contains more Vitamin KVitamin K +423.3%
Contains more FolateFolate +179.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B6Vitamin B6 +81.1%
~equal in Vitamin C ~17.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Zucchini DV% diff.
Manganese 0.56mg 0.177mg 17%
Fiber 4.9g 1g 16%
Vitamin K 22.5µg 4.3µg 15%
Folate 67µg 24µg 11%
Vitamin E 1.49mg 0.12mg 9%
Vitamin B5 0.6mg 0.204mg 8%
Copper 0.12mg 0.053mg 7%
Vitamin B6 0.09mg 0.163mg 6%
Phosphorus 71mg 38mg 5%
Carbs 17.99g 3.11g 5%
Vitamin B1 0.09mg 0.045mg 4%
Calories 75kcal 17kcal 3%
Selenium 1.8µg 0.2µg 3%
Vitamin B2 0.05mg 0.094mg 3%
Iron 0.59mg 0.37mg 3%
Potassium 375mg 261mg 3%
Magnesium 29mg 18mg 3%
Zinc 0.59mg 0.32mg 2%
Fructose 1.38g 2%
Calcium 36mg 16mg 2%
Vitamin B3 0.7mg 0.451mg 2%
Choline 9.5mg 2%
Vitamin A 0µg 10µg 1%
Vitamin C 17mg 17.9mg 1%
Protein 1.2g 1.21g 0%
Fats 0.3g 0.32g 0%
Net carbs 13.09g 2.11g N/A
Sugar 4.8g 2.5g N/A
Sodium 10mg 8mg 0%
Saturated fat 0.05g 0.084g 0%
Monounsaturated fat 0.112g 0.011g 0%
Polyunsaturated fat 0.047g 0.091g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more CarbsCarbs +478.5%
Contains more OtherOther +71.9%
Contains more WaterWater +19.2%
~equal in Protein ~1.21g
~equal in Fats ~0.32g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -40.5%
Contains more Mono. FatMonounsaturated fat +918.2%
Contains more Poly. FatPolyunsaturated fat +93.6%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.