Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Parsnip

Spinach raw vs. Parsnip — In-Depth Nutrition Comparison

Compare

A recap on the differences between spinach raw and parsnip

  • Spinach raw is higher in vitamin K, vitamin A, folate, iron, manganese, vitamin C, magnesium, and vitamin B2, yet parsnip is higher in fiber and vitamin B5.
  • Spinach raw covers your daily vitamin K needs 384% more than parsnip.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Spinach, raw and Parsnips, raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +172.4%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +359.3%
Contains more ManganeseManganese +60.2%
Contains more ZincZinc +11.3%
Contains more PhosphorusPhosphorus +44.9%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +80%
~equal in Copper ~0.12mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 CVitamin C +65.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.2%
Contains more Vitamin B2Vitamin B2 +278%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin KVitamin K +2046.2%
Contains more FolateFolate +189.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +823.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Parsnip DV% diff.
Vitamin K 482.9µg 22.5µg 384%
Vitamin A 469µg 0µg 52%
Folate 194µg 67µg 32%
Iron 2.71mg 0.59mg 27%
Manganese 0.897mg 0.56mg 15%
Vitamin C 28.1mg 17mg 12%
Magnesium 79mg 29mg 12%
Vitamin B5 0.065mg 0.6mg 11%
Vitamin B2 0.189mg 0.05mg 11%
Fiber 2.2g 4.9g 11%
Vitamin B6 0.195mg 0.09mg 8%
Calcium 99mg 36mg 6%
Carbs 3.63g 17.99g 5%
Potassium 558mg 375mg 5%
Choline 19.3mg 4%
Vitamin E 2.03mg 1.49mg 4%
Calories 23kcal 75kcal 3%
Sodium 79mg 10mg 3%
Phosphorus 49mg 71mg 3%
Protein 2.86g 1.2g 3%
Polyunsaturated fat 0.165g 0.047g 1%
Vitamin B1 0.078mg 0.09mg 1%
Selenium 1µg 1.8µg 1%
Zinc 0.53mg 0.59mg 1%
Copper 0.13mg 0.12mg 1%
Fats 0.39g 0.3g 0%
Net carbs 1.43g 13.09g N/A
Sugar 0.42g 4.8g N/A
Vitamin B3 0.724mg 0.7mg 0%
Saturated fat 0.063g 0.05g 0%
Monounsaturated fat 0.01g 0.112g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +138.3%
Contains more FatsFats +30%
Contains more WaterWater +14.9%
Contains more OtherOther +75.5%
Contains more CarbsCarbs +395.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 Poly. FatPolyunsaturated fat +251.1%
Contains less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +1020%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.