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Pumpkin vs. Parsnip — In-Depth Nutrition Comparison

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Differences between pumpkins and parsnip

  • Pumpkins have more vitamin A, while parsnip has more manganese, vitamin K, fiber, folate, vitamin C, vitamin B5, and phosphorus.
  • Pumpkins' daily need coverage for vitamin A is 115% higher.
  • Pumpkins have a lower glycemic index. The glycemic index of pumpkins is 52, while the glycemic index of parsnip is 97.

The food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Parsnips, raw.

Infographic

Pumpkin vs Parsnip 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +63%
Contains more CopperCopper +31.9%
Contains more ZincZinc +156.5%
Contains more PhosphorusPhosphorus +136.7%
Contains more ManganeseManganese +529.2%
Contains more SeleniumSelenium +800%
~equal in Iron ~0.59mg

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +56%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +261.7%
Contains more Vitamin EVitamin E +86.3%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B5Vitamin B5 +198.5%
Contains more Vitamin B6Vitamin B6 +104.5%
Contains more Vitamin KVitamin K +2712.5%
Contains more FolateFolate +644.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Parsnip DV% diff.
Vitamin A 288µg 0µg 32%
Manganese 0.089mg 0.56mg 20%
Vitamin K 0.8µg 22.5µg 18%
Folate 9µg 67µg 15%
Fiber 1.1g 4.9g 15%
Vitamin C 4.7mg 17mg 14%
Vitamin B5 0.201mg 0.6mg 8%
Phosphorus 30mg 71mg 6%
Vitamin B1 0.031mg 0.09mg 5%
Magnesium 9mg 29mg 5%
Vitamin E 0.8mg 1.49mg 5%
Carbs 4.9g 17.99g 4%
Vitamin B6 0.044mg 0.09mg 4%
Potassium 230mg 375mg 4%
Selenium 0.2µg 1.8µg 3%
Calories 20kcal 75kcal 3%
Zinc 0.23mg 0.59mg 3%
Copper 0.091mg 0.12mg 3%
Vitamin B2 0.078mg 0.05mg 2%
Vitamin B3 0.413mg 0.7mg 2%
Calcium 15mg 36mg 2%
Protein 0.72g 1.2g 1%
Choline 6.2mg 1%
Fats 0.07g 0.3g 0%
Net carbs 3.8g 13.09g N/A
Iron 0.57mg 0.59mg 0%
Sugar 2.08g 4.8g N/A
Sodium 1mg 10mg 0%
Saturated fat 0.037g 0.05g 0%
Monounsaturated fat 0.009g 0.112g 0%
Polyunsaturated fat 0.004g 0.047g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more WaterWater +17.8%
Contains more ProteinProtein +66.7%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +267.1%
Contains more OtherOther +58.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -26%
Contains more Mono. FatMonounsaturated fat +1144.4%
Contains more Poly. FatPolyunsaturated fat +1075%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.