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  6. Spinach vs. Parsnip

Spinach vs. Parsnip — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Parsnip?

  • Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Vitamin B2, Magnesium, Vitamin B6, and Calcium, while Parsnip is higher in Fiber.
  • Spinach's daily need coverage for Vitamin K is 393% higher.

We used Spinach, cooked, boiled, drained, without salt and Parsnips, raw types in this comparison.

Infographic

Spinach 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.
Spinach
Spinach
7
:
3
Parsnip
Parsnip
Contains more Calcium +277.8%
Contains more Iron +505.1%
Contains more Magnesium +200%
Contains more Potassium +24.3%
Contains more Zinc +28.8%
Contains more Copper +45%
Contains more Manganese +67%
Contains more Phosphorus +26.8%
Contains less Sodium -85.7%
Contains more Selenium +20%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Calcium +277.8%
Contains more Iron +505.1%
Contains more Magnesium +200%
Contains more Potassium +24.3%
Contains more Zinc +28.8%
Contains more Copper +45%
Contains more Manganese +67%
Contains more Phosphorus +26.8%
Contains less Sodium -85.7%
Contains more Selenium +20%

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.
Spinach
Spinach
7
:
3
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin E +39.6%
Contains more Vitamin B2 +372%
Contains more Vitamin B6 +168.9%
Contains more Folate +117.9%
Contains more Vitamin K +2093.8%
Contains more Vitamin C +73.5%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +313.8%
Equal in Vitamin B1 - 0.09
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Parsnip
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 E +39.6%
Contains more Vitamin B2 +372%
Contains more Vitamin B6 +168.9%
Contains more Folate +117.9%
Contains more Vitamin K +2093.8%
Contains more Vitamin C +73.5%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +313.8%
Equal in Vitamin B1 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Parsnip
Parsnip
Contains more Protein +147.5%
Contains more Water +14.7%
Contains more Other +84.7%
Contains more Fats +15.4%
Contains more Carbs +379.7%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more Protein +147.5%
Contains more Water +14.7%
Contains more Other +84.7%
Contains more Fats +15.4%
Contains more Carbs +379.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Parsnip
Parsnip
Contains less Saturated Fat -14%
Contains more Polyunsaturated fat +131.9%
Contains more Monounsaturated Fat +1766.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -14%
Contains more Polyunsaturated fat +131.9%
Contains more Monounsaturated Fat +1766.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Parsnip
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Parsnip Opinion
Net carbs 1.35g 13.09g Parsnip
Protein 2.97g 1.2g Spinach
Fats 0.26g 0.3g Parsnip
Carbs 3.75g 17.99g Parsnip
Calories 23kcal 75kcal Parsnip
Sugar 0.43g 4.8g Spinach
Fiber 2.4g 4.9g Parsnip
Calcium 136mg 36mg Spinach
Iron 3.57mg 0.59mg Spinach
Magnesium 87mg 29mg Spinach
Phosphorus 56mg 71mg Parsnip
Potassium 466mg 375mg Spinach
Sodium 70mg 10mg Parsnip
Zinc 0.76mg 0.59mg Spinach
Copper 0.174mg 0.12mg Spinach
Manganese 0.935mg 0.56mg Spinach
Selenium 1.5µg 1.8µg Parsnip
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 1.49mg Spinach
Vitamin C 9.8mg 17mg Parsnip
Vitamin B1 0.095mg 0.09mg Spinach
Vitamin B2 0.236mg 0.05mg Spinach
Vitamin B3 0.49mg 0.7mg Parsnip
Vitamin B5 0.145mg 0.6mg Parsnip
Vitamin B6 0.242mg 0.09mg Spinach
Folate 146µg 67µg Spinach
Vitamin K 493.6µg 22.5µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.05g Spinach
Monounsaturated Fat 0.006g 0.112g Parsnip
Polyunsaturated fat 0.109g 0.047g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Parsnip
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
183%
Spinach
25%
Parsnip
Minerals Daily Need Coverage Score
52%
Spinach
26%
Parsnip

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.37g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 60mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.