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Sweet potato vs Parsnip - In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Parsnip

  • Sweet potato is higher in Vitamin A RAE, and Vitamin B6, yet Parsnip is higher in Vitamin K, Vitamin C, Folate, Manganese, Vitamin E , and Fiber.
  • Sweet potato covers your daily Vitamin A RAE needs 79% more than Parsnip.
  • Sweet potato contains 2 times more Vitamin B6 than Parsnip. While Sweet potato contains 0.209mg of Vitamin B6, Parsnip contains only 0.09mg.

Food varieties used in this article are Sweet potato, raw, unprepared and Parsnips, raw.

Infographic

Sweet potato 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 more Copper +25.8%
Contains more Calcium +20%
Contains more Magnesium +16%
Contains more Phosphorus +51.1%
Contains more Potassium +11.3%
Contains less Sodium -81.8%
Contains more Zinc +96.7%
Equal in Iron - 0.59
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains more Copper +25.8%
Contains more Calcium +20%
Contains more Magnesium +16%
Contains more Phosphorus +51.1%
Contains more Potassium +11.3%
Contains less Sodium -81.8%
Contains more Zinc +96.7%
Equal in Iron - 0.59

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 +22%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +132.2%
Contains more Vitamin E +473.1%
Contains more Vitamin C +608.3%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +25.7%
Contains more Folate +509.1%
Contains more Vitamin K +1150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +22%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +132.2%
Contains more Vitamin E +473.1%
Contains more Vitamin C +608.3%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +25.7%
Contains more Folate +509.1%
Contains more Vitamin K +1150%

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.
Sweet potato Parsnip
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Parsnip Opinion
Net carbs 17.12g 13.09g Sweet potato
Protein 1.57g 1.2g Sweet potato
Fats 0.05g 0.3g Parsnip
Carbs 20.12g 17.99g Sweet potato
Calories 86kcal 75kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 4.8g Sweet potato
Fiber 3g 4.9g Parsnip
Calcium 30mg 36mg Parsnip
Iron 0.61mg 0.59mg Sweet potato
Magnesium 25mg 29mg Parsnip
Phosphorus 47mg 71mg Parsnip
Potassium 337mg 375mg Parsnip
Sodium 55mg 10mg Parsnip
Zinc 0.3mg 0.59mg Parsnip
Copper 0.151mg 0.12mg Sweet potato
Vitamin A 14187IU 0IU Sweet potato
Vitamin E 0.26mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 17mg Parsnip
Vitamin B1 0.078mg 0.09mg Parsnip
Vitamin B2 0.061mg 0.05mg Sweet potato
Vitamin B3 0.557mg 0.7mg Parsnip
Vitamin B5 0.8mg 0.6mg Sweet potato
Vitamin B6 0.209mg 0.09mg Sweet potato
Folate 11µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 22.5µg Parsnip
Tryptophan 0.031mg mg Sweet potato
Threonine 0.083mg mg Sweet potato
Isoleucine 0.055mg mg Sweet potato
Leucine 0.092mg mg Sweet potato
Lysine 0.066mg mg Sweet potato
Methionine 0.029mg mg Sweet potato
Phenylalanine 0.089mg mg Sweet potato
Valine 0.086mg mg Sweet potato
Histidine 0.031mg mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.05g Sweet potato
Monounsaturated Fat 0.001g 0.112g Parsnip
Polyunsaturated fat 0.014g 0.047g Parsnip

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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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
85
Sweet potato
25
Parsnip
Mineral Summary Score
21
Sweet potato
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
9%
Sweet potato
7%
Parsnip
Carbohydrates
20%
Sweet potato
18%
Parsnip
Fats
0%
Sweet potato
1%
Parsnip

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 45mg)
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.
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.