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  6. Brown rice vs. Parsnip

Brown rice vs. Parsnip — In-Depth Nutrition Comparison

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A recap on the differences between brown rice and parsnip

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, and selenium, yet parsnip is higher in vitamin C, vitamin K, folate, fiber, vitamin E, and potassium.
  • Parsnip covers your daily vitamin C needs 19% more than brown rice.
  • Brown rice contains 4 times more vitamin B3 than parsnip. While brown rice contains 2.561mg of vitamin B3, parsnip contains only 0.7mg.
  • The glycemic index of brown rice is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Parsnips, raw.

Infographic

Brown rice 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" 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 more MagnesiumMagnesium +34.5%
Contains more ZincZinc +20.3%
Contains more PhosphorusPhosphorus +45.1%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +73.9%
Contains more SeleniumSelenium +222.2%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +336%
Contains more CopperCopper +13.2%
~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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 B1Vitamin B1 +97.8%
Contains more Vitamin B2Vitamin B2 +38%
Contains more Vitamin B3Vitamin B3 +265.9%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +776.5%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin KVitamin K +11150%
Contains more FolateFolate +644.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Parsnip DV% diff.
Vitamin K 0.2µg 22.5µg 19%
Vitamin C 0mg 17mg 19%
Manganese 0.974mg 0.56mg 18%
Folate 9µg 67µg 15%
Fiber 1.6g 4.9g 13%
Vitamin B3 2.561mg 0.7mg 12%
Starch 24.79g 10%
Potassium 86mg 375mg 9%
Vitamin E 0.17mg 1.49mg 9%
Selenium 5.8µg 1.8µg 7%
Vitamin B1 0.178mg 0.09mg 7%
Phosphorus 103mg 71mg 5%
Vitamin B5 0.38mg 0.6mg 4%
Calcium 3mg 36mg 3%
Vitamin B6 0.123mg 0.09mg 3%
Carbs 25.58g 17.99g 3%
Protein 2.74g 1.2g 3%
Calories 123kcal 75kcal 2%
Choline 9.2mg 2%
Magnesium 39mg 29mg 2%
Polyunsaturated fat 0.366g 0.047g 2%
Copper 0.106mg 0.12mg 2%
Saturated fat 0.26g 0.05g 1%
Monounsaturated fat 0.369g 0.112g 1%
Vitamin B2 0.069mg 0.05mg 1%
Zinc 0.71mg 0.59mg 1%
Fats 0.97g 0.3g 1%
Net carbs 23.98g 13.09g N/A
Iron 0.56mg 0.59mg 0%
Sugar 0.24g 4.8g N/A
Sodium 4mg 10mg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 ProteinProtein +128.3%
Contains more FatsFats +223.3%
Contains more CarbsCarbs +42.2%
Contains more WaterWater +13.2%
Contains more OtherOther +122.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +229.5%
Contains more Poly. FatPolyunsaturated fat +678.7%
Contains less Sat. FatSaturated fat -80.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.