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  6. Wafer vs. Parsnip

Wafer vs. Parsnip — In-Depth Nutrition Comparison

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A recap on differences between Wafer and Parsnip

  • Wafer is higher in Iron, Copper, Vitamin B2, Vitamin B3, Vitamin B1, and Phosphorus, yet Parsnip is higher in Vitamin C, and Vitamin K.
  • Wafer covers your daily Iron needs 43% more than Parsnip.
  • Wafer contains 85 times more Saturated Fat than Parsnip. While Wafer contains 4.241g of Saturated Fat, Parsnip contains only 0.05g.

Food varieties used in this article are Cookies, chocolate wafers and Parsnips, raw.

Infographic

Wafer 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.
Wafer
Wafer
7
:
3
Parsnip
Parsnip
Contains more Iron +579.7%
Contains more Magnesium +82.8%
Contains more Phosphorus +85.9%
Contains more Zinc +84.7%
Contains more Copper +285.8%
Contains more Manganese +24.3%
Contains more Selenium +216.7%
Contains more Calcium +16.1%
Contains more Potassium +78.6%
Contains less Sodium -98.3%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Iron +579.7%
Contains more Magnesium +82.8%
Contains more Phosphorus +85.9%
Contains more Zinc +84.7%
Contains more Copper +285.8%
Contains more Manganese +24.3%
Contains more Selenium +216.7%
Contains more Calcium +16.1%
Contains more Potassium +78.6%
Contains less Sodium -98.3%

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.
Wafer
Wafer
5
:
6
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin B1 +125.6%
Contains more Vitamin B2 +432%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +57.5%
Contains more Vitamin B6 +76.5%
Contains more Folate +42.6%
Contains more Vitamin K +837.5%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Parsnip
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 B1 +125.6%
Contains more Vitamin B2 +432%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +57.5%
Contains more Vitamin B6 +76.5%
Contains more Folate +42.6%
Contains more Vitamin K +837.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Parsnip
Parsnip
Contains more Protein +450%
Contains more Fats +4633.3%
Contains more Carbs +304.1%
Contains more Other +104.1%
Contains more Water +1667.3%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Parsnip
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 +450%
Contains more Fats +4633.3%
Contains more Carbs +304.1%
Contains more Other +104.1%
Contains more Water +1667.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Parsnip
Parsnip
Contains more Monounsaturated Fat +4243.8%
Contains more Polyunsaturated fat +8736.2%
Contains less Saturated Fat -98.8%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +4243.8%
Contains more Polyunsaturated fat +8736.2%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Parsnip Opinion
Net carbs 69.3g 13.09g Wafer
Protein 6.6g 1.2g Wafer
Fats 14.2g 0.3g Wafer
Carbs 72.7g 17.99g Wafer
Calories 433kcal 75kcal Wafer
Sugar 37.43g 4.8g Parsnip
Fiber 3.4g 4.9g Parsnip
Calcium 31mg 36mg Parsnip
Iron 4.01mg 0.59mg Wafer
Magnesium 53mg 29mg Wafer
Phosphorus 132mg 71mg Wafer
Potassium 210mg 375mg Parsnip
Sodium 580mg 10mg Parsnip
Zinc 1.09mg 0.59mg Wafer
Copper 0.463mg 0.12mg Wafer
Manganese 0.696mg 0.56mg Wafer
Selenium 5.7µg 1.8µg Wafer
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 1.49mg Parsnip
Vitamin C 0mg 17mg Parsnip
Vitamin B1 0.203mg 0.09mg Wafer
Vitamin B2 0.266mg 0.05mg Wafer
Vitamin B3 2.858mg 0.7mg Wafer
Vitamin B5 0.381mg 0.6mg Parsnip
Vitamin B6 0.051mg 0.09mg Parsnip
Folate 47µg 67µg Parsnip
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 22.5µg Parsnip
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 0mg Parsnip
Saturated Fat 4.241g 0.05g Parsnip
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g 0.112g Wafer
Polyunsaturated fat 4.153g 0.047g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
22%
Wafer
25%
Parsnip
Minerals Daily Need Coverage Score
65%
Wafer
26%
Parsnip

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 32.63g)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 570mg)
Which food is lower in Cholesterol?
Parsnip
Parsnip is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 4.191g)
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

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.