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Water chestnuts vs. Parsnip — In-Depth Nutrition Comparison

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What are the main differences between water chestnuts and parsnip?

  • Water chestnuts are richer in copper, vitamin B6, vitamin B2, and potassium, while parsnip is higher in vitamin K, vitamin C, folate, manganese, fiber, and iron.
  • Water chestnuts' daily need coverage for copper is 23% higher.
  • Parsnip has 4 times less vitamin B2 than water chestnuts. Water chestnuts have 0.2mg of vitamin B2, while parsnip has 0.05mg.

We used Waterchestnuts, chinese, (matai), raw and Parsnips, raw types in this comparison.

Infographic

Water chestnuts 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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
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 more PotassiumPotassium +55.7%
Contains more CopperCopper +171.7%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +227.3%
Contains more IronIron +883.3%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +12.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +69.2%
Contains more SeleniumSelenium +157.1%

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
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 B1Vitamin B1 +55.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B6Vitamin B6 +264.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin EVitamin E +24.2%
Contains more Vitamin B5Vitamin B5 +25.3%
Contains more Vitamin KVitamin K +7400%
Contains more FolateFolate +318.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Parsnip DV% diff.
Copper 0.326mg 0.12mg 23%
Vitamin K 0.3µg 22.5µg 19%
Vitamin B6 0.328mg 0.09mg 18%
Vitamin C 4mg 17mg 14%
Folate 16µg 67µg 13%
Vitamin B2 0.2mg 0.05mg 12%
Manganese 0.331mg 0.56mg 10%
Fiber 3g 4.9g 8%
Choline 36.2mg 7%
Iron 0.06mg 0.59mg 7%
Potassium 584mg 375mg 6%
Vitamin B1 0.14mg 0.09mg 4%
Calcium 11mg 36mg 3%
Vitamin B5 0.479mg 0.6mg 2%
Vitamin B3 1mg 0.7mg 2%
Magnesium 22mg 29mg 2%
Vitamin E 1.2mg 1.49mg 2%
Carbs 23.94g 17.99g 2%
Selenium 0.7µg 1.8µg 2%
Calories 97kcal 75kcal 1%
Phosphorus 63mg 71mg 1%
Zinc 0.5mg 0.59mg 1%
Protein 1.4g 1.2g 0%
Fats 0.1g 0.3g 0%
Net carbs 20.94g 13.09g N/A
Sugar 4.8g 4.8g N/A
Sodium 14mg 10mg 0%
Saturated fat 0.026g 0.05g 0%
Monounsaturated fat 0.002g 0.112g 0%
Polyunsaturated fat 0.043g 0.047g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 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 ProteinProtein +16.7%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +12.2%
Contains more FatsFats +200%
~equal in Water ~79.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 -48%
Contains more Mono. FatMonounsaturated fat +5500%
~equal in Polyunsaturated fat ~0.047g

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.