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Summer squash vs Parsnip - In-Depth Nutrition Comparison

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How are Summer squash and Parsnip different?

  • Summer squash is higher in Vitamin B6, and Vitamin B2, however Parsnip is richer in Manganese, Vitamin K, Fiber, Folate, Vitamin E , Vitamin B5, and Copper.
  • Daily need coverage for Manganese from Parsnip is 17% higher.
  • Summer squash contains 3 times more Vitamin B2 than Parsnip. While Summer squash contains 0.142mg of Vitamin B2, Parsnip contains only 0.05mg.

Squash, summer, all varieties, raw and Parsnips, raw are the varieties used in this article.

Infographic

Summer squash 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -80%
Contains more Calcium +140%
Contains more Iron +68.6%
Contains more Magnesium +70.6%
Contains more Phosphorus +86.8%
Contains more Potassium +43.1%
Contains more Zinc +103.4%
Contains more Copper +135.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains less Sodium -80%
Contains more Calcium +140%
Contains more Iron +68.6%
Contains more Magnesium +70.6%
Contains more Phosphorus +86.8%
Contains more Potassium +43.1%
Contains more Zinc +103.4%
Contains more Copper +135.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +184%
Contains more Vitamin B6 +142.2%
Contains more Vitamin E +1141.7%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +287.1%
Contains more Folate +131%
Contains more Vitamin K +650%
Equal in Vitamin C - 17
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 B2 +184%
Contains more Vitamin B6 +142.2%
Contains more Vitamin E +1141.7%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +287.1%
Contains more Folate +131%
Contains more Vitamin K +650%
Equal in Vitamin C - 17

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Parsnip
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Parsnip Opinion
Net carbs 2.25g 13.09g Parsnip
Protein 1.21g 1.2g Summer squash
Fats 0.18g 0.3g Parsnip
Carbs 3.35g 17.99g Parsnip
Calories 16kcal 75kcal Parsnip
Starch g g
Fructose 0.95g g Summer squash
Sugar 2.2g 4.8g Summer squash
Fiber 1.1g 4.9g Parsnip
Calcium 15mg 36mg Parsnip
Iron 0.35mg 0.59mg Parsnip
Magnesium 17mg 29mg Parsnip
Phosphorus 38mg 71mg Parsnip
Potassium 262mg 375mg Parsnip
Sodium 2mg 10mg Summer squash
Zinc 0.29mg 0.59mg Parsnip
Copper 0.051mg 0.12mg Parsnip
Vitamin A 200IU 0IU Summer squash
Vitamin E 0.12mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 17mg
Vitamin B1 0.048mg 0.09mg Parsnip
Vitamin B2 0.142mg 0.05mg Summer squash
Vitamin B3 0.487mg 0.7mg Parsnip
Vitamin B5 0.155mg 0.6mg Parsnip
Vitamin B6 0.218mg 0.09mg Summer squash
Folate 29µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 3µg 22.5µg Parsnip
Tryptophan 0.011mg mg Summer squash
Threonine 0.028mg mg Summer squash
Isoleucine 0.042mg mg Summer squash
Leucine 0.069mg mg Summer squash
Lysine 0.065mg mg Summer squash
Methionine 0.017mg mg Summer squash
Phenylalanine 0.041mg mg Summer squash
Valine 0.053mg mg Summer squash
Histidine 0.025mg mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.05g Summer squash
Monounsaturated Fat 0.016g 0.112g Parsnip
Polyunsaturated fat 0.089g 0.047g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Parsnip
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Summer squash
25
Parsnip
Mineral Summary Score
12
Summer squash
22
Parsnip

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Summer squash
7%
Parsnip
Carbohydrates
3%
Summer squash
18%
Parsnip
Fats
1%
Summer squash
1%
Parsnip

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 84)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.