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Sweet potato vs. Parsnip — In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and Parsnip?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B6, and Vitamin B5, while Parsnip is higher in Vitamin K, Folate, Fiber, and Vitamin E .
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% higher.
  • Parsnip has 3 times less Vitamin B6 than Sweet potato. Sweet potato has 0.286mg of Vitamin B6, while Parsnip has 0.09mg.
  • Parsnip is lower in Sugar.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Parsnips, raw types in this comparison.

Infographic

Sweet potato 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.
Contains more Iron +16.9%
Contains more Potassium +26.7%
Contains more Copper +34.2%
Contains more Phosphorus +31.5%
Contains less Sodium -72.2%
Contains more Zinc +84.4%
Contains more Manganese +12.7%
Contains more Selenium +800%
Equal in Calcium - 36
Equal in Magnesium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Iron +16.9%
Contains more Potassium +26.7%
Contains more Copper +34.2%
Contains more Phosphorus +31.5%
Contains less Sodium -72.2%
Contains more Zinc +84.4%
Contains more Manganese +12.7%
Contains more Selenium +800%
Equal in Calcium - 36
Equal in Magnesium - 29

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +15.3%
Contains more Vitamin B1 +18.9%
Contains more Vitamin B2 +112%
Contains more Vitamin B3 +112.4%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +217.8%
Contains more Vitamin E +109.9%
Contains more Folate +1016.7%
Contains more Vitamin K +878.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 C +15.3%
Contains more Vitamin B1 +18.9%
Contains more Vitamin B2 +112%
Contains more Vitamin B3 +112.4%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +217.8%
Contains more Vitamin E +109.9%
Contains more Folate +1016.7%
Contains more Vitamin K +878.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +67.5%
Contains more Carbs +15.1%
Contains more Other +37.8%
Contains more Fats +100%
Equal in Water - 79.53
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 Protein +67.5%
Contains more Carbs +15.1%
Contains more Other +37.8%
Contains more Fats +100%
Equal in Water - 79.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +95.7%
Contains more Monounsaturated Fat +5500%
Equal in Saturated Fat - 0.05
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains more Polyunsaturated fat +95.7%
Contains more Monounsaturated Fat +5500%
Equal in Saturated Fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Parsnip Opinion
Net carbs 17.41g 13.09g Sweet potato
Protein 2.01g 1.2g Sweet potato
Fats 0.15g 0.3g Parsnip
Carbs 20.71g 17.99g Sweet potato
Calories 90kcal 75kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 4.8g Parsnip
Fiber 3.3g 4.9g Parsnip
Calcium 38mg 36mg Sweet potato
Iron 0.69mg 0.59mg Sweet potato
Magnesium 27mg 29mg Parsnip
Phosphorus 54mg 71mg Parsnip
Potassium 475mg 375mg Sweet potato
Sodium 36mg 10mg Parsnip
Zinc 0.32mg 0.59mg Parsnip
Copper 0.161mg 0.12mg Sweet potato
Manganese 0.497mg 0.56mg Parsnip
Selenium 0.2µg 1.8µg Parsnip
Vitamin A 19218IU 0IU Sweet potato
Vitamin A RAE 961µg 0µg Sweet potato
Vitamin E 0.71mg 1.49mg Parsnip
Vitamin C 19.6mg 17mg Sweet potato
Vitamin B1 0.107mg 0.09mg Sweet potato
Vitamin B2 0.106mg 0.05mg Sweet potato
Vitamin B3 1.487mg 0.7mg Sweet potato
Vitamin B5 0.884mg 0.6mg Sweet potato
Vitamin B6 0.286mg 0.09mg Sweet potato
Folate 6µg 67µg Parsnip
Vitamin K 2.3µg 22.5µg Parsnip
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.052g 0.05g Parsnip
Monounsaturated Fat 0.002g 0.112g Parsnip
Polyunsaturated fat 0.092g 0.047g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
25%
Parsnip
Minerals Daily Need Coverage Score
25%
Sweet potato
26%
Parsnip

Comparison summary

Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.002g)
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)
Which food is richer in minerals?
?
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

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.