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Russet potato vs. Parsnip — In-Depth Nutrition Comparison

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The main differences between russet potatoes and parsnip

  • Russet potatoes are richer in vitamin B6, iron, and potassium, yet parsnip is richer in vitamin K, manganese, fiber, folate, vitamin C, and vitamin E.
  • Daily need coverage for vitamin B6 for russet potatoes is 20% higher.
  • Russet potatoes contain 2 times more vitamin B3 than parsnip. Russet potatoes contain 1.348mg of vitamin B3, while parsnip contains 0.7mg.
  • Russet potatoes have a lower glycemic index than parsnip.

Food types used in this article are Potatoes, Russet, flesh, and skin, baked and Parsnips, raw.

Infographic

Russet potato 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 PotassiumPotassium +46.7%
Contains more IronIron +81.4%
Contains more CalciumCalcium +100%
Contains more CopperCopper +12.1%
Contains more ZincZinc +68.6%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +145.6%
Contains more SeleniumSelenium +260%
~equal in Magnesium ~29mg
~equal in Phosphorus ~71mg

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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 B3Vitamin B3 +92.6%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +104.8%
Contains more Vitamin EVitamin E +2028.6%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin KVitamin K +1025%
Contains more FolateFolate +157.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Parsnip DV% diff.
Vitamin B6 0.354mg 0.09mg 20%
Vitamin K 2µg 22.5µg 17%
Manganese 0.228mg 0.56mg 14%
Vitamin C 8.3mg 17mg 10%
Folate 26µg 67µg 10%
Fiber 2.3g 4.9g 10%
Vitamin E 0.07mg 1.49mg 9%
Starch 17.45g 7%
Iron 1.07mg 0.59mg 6%
Potassium 550mg 375mg 5%
Vitamin B5 0.38mg 0.6mg 4%
Vitamin B3 1.348mg 0.7mg 4%
Choline 15mg 3%
Protein 2.63g 1.2g 3%
Calcium 18mg 36mg 2%
Zinc 0.35mg 0.59mg 2%
Selenium 0.5µg 1.8µg 2%
Vitamin B1 0.067mg 0.09mg 2%
Calories 97kcal 75kcal 1%
Copper 0.107mg 0.12mg 1%
Carbs 21.44g 17.99g 1%
Fats 0.13g 0.3g 0%
Net carbs 19.14g 13.09g N/A
Magnesium 30mg 29mg 0%
Sugar 1.08g 4.8g N/A
Phosphorus 71mg 71mg 0%
Sodium 14mg 10mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.048mg 0.05mg 0%
Saturated fat 0.032g 0.05g 0%
Monounsaturated fat 0.003g 0.112g 0%
Polyunsaturated fat 0.054g 0.047g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +119.2%
Contains more CarbsCarbs +19.2%
Contains more OtherOther +37.8%
Contains more FatsFats +130.8%
~equal in Water ~79.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 -36%
Contains more Poly. FatPolyunsaturated fat +14.9%
Contains more Mono. FatMonounsaturated fat +3633.3%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.