Rutabagas vs. Parsnip — Health Impact and Nutrition Comparison
Summary
Parsnip is richer in fibers, manganese, copper, iron, phosphorus, potassium, folate, and vitamins K, E, and B5. However, parsnip has a higher glycemic index. In comparison, rutabagas are richer in vitamin C, lower in carbs, and have a lower glycemic index.
Table of contents
Introduction
This article is a comparison between 2 root vegetables; parsnip and rutabagas. We will compare these roots according to their nutritional content and health impacts.
By the end of this article, the reader will understand the difference between parsnips and rutabagas according to the above-listed differences.
Nutritional content comparison
We are comparing 100g of parsnip vs. rutabagas in the section below.
Calories
Parsnip and rutabagas are low in calories; relatively, parsnips are higher in calories; however, their caloric content is not of high significance.
Carbs
Parsnip is higher in carbs compared to rutabagas. Parsnip contains 18g of carbs per 100g, whereas rutabagas contain 8.6g.
Glycemic index
Parsnip and rutabagas are categorized as high glycemic index foods. Parsnip has a higher glycemic index compared to rutabagas. The glycemic index of parsnip is 97, whereas that of rutabagas is 72.
Fibers
Parsnips are richer in fibers compared to rutabagas. They contain twice as much fiber. There are 4.9g of fibers in parsnips compared to rutabagas which contain 2.3g.
Fats and proteins
Their fat and protein content is negligible.
Minerals
Parsnips are richer in manganese, copper, iron, phosphorus, and potassium. Parsnips have an overall richer mineral profile.
In the diagrams below, we can visualize their mineral contents.
Mineral Comparison
Vitamins
Parsnip is richer in vitamin K, E, B5, and folate. In comparison, rutabagas are richer in vitamin C. It is important to note that parsnips also contain a high amount of vitamin C.
In the diagrams below, we can visualize their vitamin contents.
Vitamin Comparison
Health impacts
In this section, we are comparing their difference in health impacts and not general and common health impacts.
Digestive Health
Parsnips are richer in fibers which have positive effects on overall gastrointestinal health. It improves digestion and maintains a healthy microbiome in the intestinal tract. (1)
Diabetes
Parsnip is richer in fibers have positive effects on metabolic health. There is better control of insulin sensitivity and overall control of blood sugar levels. (2)
Cancer
Rutabagas contain glucosinolates which have anticarcinogenic properties. (3)
Immune system
Rutabagas are richer in vitamin C, which acts as an antioxidant and supports the immune system. (4)
In parallel, parsnips contain vitamin E, which has antioxidative properties. (5)
Manganese benefits
Parsnip is richer in manganese which provides several benefits. These benefits include healthy bone formation, metabolism, and the removal of ammonia and metabolites from the central nervous system. (6)
References
- https://www.ncbi.nlm.nih.gov/books/NBK559033/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8010426/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
- https://pubmed.ncbi.nlm.nih.gov/30445746/
- https://pubmed.ncbi.nlm.nih.gov/17173758/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
- https://pubmed.ncbi.nlm.nih.gov/30855111/
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.32g | 13.09g |
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| Protein | 1.08g | 1.2g |
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| Fats | 0.16g | 0.3g |
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| Carbs | 8.62g | 17.99g |
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| Calories | 37kcal | 75kcal |
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| Starch | 0.4g |
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| Fructose | 1.61g |
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| Sugar | 4.46g | 4.8g |
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| Fiber | 2.3g | 4.9g |
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| Calcium | 43mg | 36mg |
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| Iron | 0.44mg | 0.59mg |
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| Magnesium | 20mg | 29mg |
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| Phosphorus | 53mg | 71mg |
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| Potassium | 305mg | 375mg |
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| Sodium | 12mg | 10mg |
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| Zinc | 0.24mg | 0.59mg |
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| Copper | 0.032mg | 0.12mg |
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| Manganese | 0.131mg | 0.56mg |
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| Selenium | 0.7µg | 1.8µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 0.3mg | 1.49mg |
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| Vitamin C | 25mg | 17mg |
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| Vitamin B1 | 0.09mg | 0.09mg | |
| Vitamin B2 | 0.04mg | 0.05mg |
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| Vitamin B3 | 0.7mg | 0.7mg | |
| Vitamin B5 | 0.16mg | 0.6mg |
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| Vitamin B6 | 0.1mg | 0.09mg |
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| Folate | 21µg | 67µg |
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| Vitamin K | 0.3µg | 22.5µg |
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| Saturated Fat | 0.027g | 0.05g |
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| Monounsaturated Fat | 0.025g | 0.112g |
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| Polyunsaturated fat | 0.088g | 0.047g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
- 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.