Turnip vs. Parsnip — Health Impact and Nutrition Comparison

Calories

Parsnips have 2 times more calories than turnips. Parsnips have 75 calories per 100g, whereas turnips have only 28 calories.

Minerals

Parsnips contain 2 times more potassium, phosphorus, magnesium, and 3 times more folate than turnips. They are also higher in iron, calcium, and zinc. Parsnips contain 85.1% less sodium compared to turnips.

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.

Turnip

0

Parsnip

10

Contains more MagnesiumMagnesium	+163.6%
Contains more CalciumCalcium	+20%
Contains more PotassiumPotassium	+96.3%
Contains more IronIron	+96.7%
Contains more CopperCopper	+41.2%
Contains more ZincZinc	+118.5%
Contains more PhosphorusPhosphorus	+163%
Contains less SodiumSodium	-85.1%
Contains more ManganeseManganese	+317.9%
Contains more SeleniumSelenium	+157.1%

Vitamins

Parsnips have more vitamin E, vitamin B3, vitamin B5, and folate. Moreover, they contain 22400% more vitamin K than turnips. 

Meanwhile, turnips contain more vitamin C.

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.

Turnip

2

Parsnip

7

Contains more Vitamin CVitamin C	+23.5%
Contains more CholineCholine	+∞%

Contains more Vitamin EVitamin E	+4866.7%
Contains more Vitamin B1Vitamin B1	+125%
Contains more Vitamin B2Vitamin B2	+66.7%
Contains more Vitamin B3Vitamin B3	+75%
Contains more Vitamin B5Vitamin B5	+200%
Contains more Vitamin KVitamin K	+22400%
Contains more FolateFolate	+346.7%

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.09mg

~equal in Vitamin B12 ~0µg

Carbohydrates

Parsnips are 2.8 times higher in carbohydrates than turnips. 18% of the daily carbohydrate need is covered by 300g of parsnips, while only 6% is covered by 300g of turnips.

Turnips contain fewer sugars (a difference of 1g).

Protein

Parsnips are higher in protein than turnips. 7% of daily protein needs are covered by 300g of parsnips. On the other hand, 5% of protein’s daily needs are covered by 300g of turnips.

Glycemic Index

The glycemic index of turnips is lower than that of parsnips. 

The glycemic index of turnip is 73, while parsnip has GI equal to 97.

Both are classified as high-glycemic index foods.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Turnips contain a moderate level of nitrate. Nitrate has been linked to reducing arterial blood pressure, which helps lower cardiovascular risk (3).

Both turnips and parsnips contain dietary fiber. A study has found that individuals who consume high amounts of fiber can significantly reduce their risk of developing cardiovascular diseases. This is because dietary fiber has the ability to lower the levels of total serum and LDL (“bad ”cholesterol) in the body, which are known to be risk factors for heart disease (4, 5).

Additionally, parsnips are high in potassium. It is known that potassium protects heart health by lowering blood pressure. Furthermore, parsnips are rich in folate. Folate decreases one’s risk of having a stroke (6).

Therefore, turnips and parsnips may contribute beneficial effects to cardiovascular health.

Diabetes

Flavonoids such as kaempferol and quercetin glycosides were found in turnip extracts (7). These compounds have beneficial effects on diabetic patients. For instance, kaempferol possesses an antidiabetic power by enhancing glucose metabolism (8). Also, quercetin has been shown to have antidiabetic potential by affecting glucose utilization and insulin sensitization (9).

The dietary fiber contained in these vegetables may also play a role in decreasing the risk of diabetes (10). The fiber contained in both of these foods helps improve insulin sensitivity (5).

A study suggests that turnips may play an important role in the prevention of type 2 diabetes mellitus (11). Another study demonstrated that turnip leaf extract plays a role in decreasing blood sugar levels (12).

Similarly, parsnips may aid in preventing the development of type 2 diabetes because of their richness in antioxidants (13).

Thus, parsnips and turnips may aid in the management and prevention of type 2 diabetes.

Cancer

According to the National Foundation for Cancer Research, turnips are rich in carotenoids that decrease the risk of some cancers (14).

Turnips are cruciferous vegetables. Regular cruciferous vegetable consumption leads to a decrease in the risk of lung cancer as well as colorectal cancer (15).

Turnips also contain phytochemical compounds known as glucosinolates (16). Intake of isothiocyanates (hydrolysis product of glucosinolate) may have a protective effect against cancer (17). Cooking methods may alter the bioavailability of glucosinolates (18).

Some epidemiological studies have shown a decrease in the risk of colon and rectal cancer upon the consumption of cruciferous vegetables (among which are turnips) (18).

Parsnips may also play a role in the prevention of some cancers. Turnips and parsnips are rich in vitamin C. Studies suggest that vitamin C has a role in inhibiting the process of tumor formation (19). Moreover, a study revealed that parsnips have cytotoxic abilities against cancer cells, meaning they may be toxic to cancer cells (20).

Allergy

Parsnips contain a type of phototoxic substance called psoralen (21). Phototoxicity is a cytotoxic reaction produced against skin cells due to the activation of phototoxic chemicals by light (22). These substances found in parsnips have been linked to photodermatitis (23). Parsnips could cause photodermatitis in some individuals (24).

Moreover, parsnips may be associated with oral allergy syndrome (25). Oral allergy syndrome is an allergic response in the mouth.

Turnips may also be associated with allergic reactions. One case study showed that handling turnip greens (leaves of the turnip) may trigger allergic reactions (particularly contact allergy) (26).