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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 for 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.
  • Summer squash has a lower glycemic index (13) than parsnip (97).

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" 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 less SodiumSodium -80%
Contains more MagnesiumMagnesium +70.6%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +43.1%
Contains more IronIron +68.6%
Contains more CopperCopper +135.3%
Contains more ZincZinc +103.4%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +220%
Contains more SeleniumSelenium +800%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 B2Vitamin B2 +184%
Contains more Vitamin B6Vitamin B6 +142.2%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1141.7%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more Vitamin B5Vitamin B5 +287.1%
Contains more Vitamin KVitamin K +650%
Contains more FolateFolate +131%
~equal in Vitamin C ~17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Parsnip DV% diff.
Manganese 0.175mg 0.56mg 17%
Vitamin K 3µg 22.5µg 16%
Fiber 1.1g 4.9g 15%
Folate 29µg 67µg 10%
Vitamin B6 0.218mg 0.09mg 10%
Vitamin B5 0.155mg 0.6mg 9%
Vitamin E 0.12mg 1.49mg 9%
Copper 0.051mg 0.12mg 8%
Vitamin B2 0.142mg 0.05mg 7%
Phosphorus 38mg 71mg 5%
Carbs 3.35g 17.99g 5%
Vitamin B1 0.048mg 0.09mg 4%
Selenium 0.2µg 1.8µg 3%
Calories 16kcal 75kcal 3%
Zinc 0.29mg 0.59mg 3%
Magnesium 17mg 29mg 3%
Iron 0.35mg 0.59mg 3%
Potassium 262mg 375mg 3%
Calcium 15mg 36mg 2%
Vitamin B3 0.487mg 0.7mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin A 10µg 0µg 1%
Protein 1.21g 1.2g 0%
Fats 0.18g 0.3g 0%
Vitamin C 17mg 17mg 0%
Net carbs 2.25g 13.09g N/A
Sugar 2.2g 4.8g N/A
Sodium 2mg 10mg 0%
Saturated fat 0.044g 0.05g 0%
Monounsaturated fat 0.016g 0.112g 0%
Polyunsaturated fat 0.089g 0.047g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 WaterWater +19%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +437%
Contains more OtherOther +58.1%
~equal in Protein ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 -12%
Contains more Poly. FatPolyunsaturated fat +89.4%
Contains more Mono. FatMonounsaturated fat +600%

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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. 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.