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Pumpkin vs Parsnip - In-Depth Nutrition Comparison

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Significant differences between Pumpkin and Parsnip

  • The amount of Vitamin A RAE, Manganese, Vitamin K, Fiber, Folate, Vitamin C, and Vitamin B5 in Parsnip is higher than in Pumpkin.
  • Pumpkin covers your daily Vitamin A RAE needs 47% more than Parsnip.
  • Pumpkin contains less Sugar.

Specific food types used in this comparison are Pumpkin, raw and Parsnips, raw.

Infographic

Pumpkin vs Parsnip 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +35.6%
Contains less Sodium -90%
Contains more Calcium +71.4%
Contains more Magnesium +141.7%
Contains more Phosphorus +61.4%
Contains more Potassium +10.3%
Contains more Zinc +84.4%
Equal in Copper - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains more Iron +35.6%
Contains less Sodium -90%
Contains more Calcium +71.4%
Contains more Magnesium +141.7%
Contains more Phosphorus +61.4%
Contains more Potassium +10.3%
Contains more Zinc +84.4%
Equal in Copper - 0.12

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +120%
Contains more Vitamin E +40.6%
Contains more Vitamin C +88.9%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +47.5%
Contains more Folate +318.8%
Contains more Vitamin K +1945.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +120%
Contains more Vitamin E +40.6%
Contains more Vitamin C +88.9%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +47.5%
Contains more Folate +318.8%
Contains more Vitamin K +1945.5%

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.
Pumpkin Parsnip
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Parsnip Opinion
Net carbs 6g 13.09g Parsnip
Protein 1g 1.2g Parsnip
Fats 0.1g 0.3g Parsnip
Carbs 6.5g 17.99g Parsnip
Calories 26kcal 75kcal Parsnip
Starch g g
Fructose g g
Sugar 2.76g 4.8g Pumpkin
Fiber 0.5g 4.9g Parsnip
Calcium 21mg 36mg Parsnip
Iron 0.8mg 0.59mg Pumpkin
Magnesium 12mg 29mg Parsnip
Phosphorus 44mg 71mg Parsnip
Potassium 340mg 375mg Parsnip
Sodium 1mg 10mg Pumpkin
Zinc 0.32mg 0.59mg Parsnip
Copper 0.127mg 0.12mg Pumpkin
Vitamin A 8513IU 0IU Pumpkin
Vitamin E 1.06mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 17mg Parsnip
Vitamin B1 0.05mg 0.09mg Parsnip
Vitamin B2 0.11mg 0.05mg Pumpkin
Vitamin B3 0.6mg 0.7mg Parsnip
Vitamin B5 0.298mg 0.6mg Parsnip
Vitamin B6 0.061mg 0.09mg Parsnip
Folate 16µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 22.5µg Parsnip
Tryptophan 0.012mg mg Pumpkin
Threonine 0.029mg mg Pumpkin
Isoleucine 0.031mg mg Pumpkin
Leucine 0.046mg mg Pumpkin
Lysine 0.054mg mg Pumpkin
Methionine 0.011mg mg Pumpkin
Phenylalanine 0.032mg mg Pumpkin
Valine 0.035mg mg Pumpkin
Histidine 0.016mg mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.05g Parsnip
Monounsaturated Fat 0.013g 0.112g Parsnip
Polyunsaturated fat 0.005g 0.047g Parsnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Parsnip
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
55
Pumpkin
25
Parsnip
Mineral Summary Score
18
Pumpkin
22
Parsnip

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
6%
Pumpkin
7%
Parsnip
Carbohydrates
7%
Pumpkin
18%
Parsnip
Fats
0%
Pumpkin
1%
Parsnip

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 33)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.002g)
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 is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.