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  6. Wild rice raw vs. Parsnip

Wild rice raw vs. Parsnip — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and parsnip?

  • Wild rice raw is richer in phosphorus, zinc, copper, vitamin B3, magnesium, manganese, vitamin B6, and iron, while parsnip is higher in vitamin C and vitamin K.
  • Wild rice raw's daily need coverage for phosphorus is 52% higher.
  • Parsnip has 10 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while parsnip has 0.59mg.
  • Parsnip has a higher glycemic index (97) than wild rice raw (57).

We used Wild rice, raw and Parsnips, raw types in this comparison.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +510.3%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +232.2%
Contains more CopperCopper +336.7%
Contains more ZincZinc +910.2%
Contains more PhosphorusPhosphorus +509.9%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +137.3%
Contains more SeleniumSelenium +55.6%
Contains more CalciumCalcium +71.4%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B2Vitamin B2 +424%
Contains more Vitamin B3Vitamin B3 +861.9%
Contains more Vitamin B5Vitamin B5 +79%
Contains more Vitamin B6Vitamin B6 +334.4%
Contains more FolateFolate +41.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +81.7%
Contains more Vitamin KVitamin K +1084.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Parsnip DV% diff.
Phosphorus 433mg 71mg 52%
Zinc 5.96mg 0.59mg 49%
Copper 0.524mg 0.12mg 45%
Vitamin B3 6.733mg 0.7mg 38%
Magnesium 177mg 29mg 35%
Manganese 1.329mg 0.56mg 33%
Protein 14.73g 1.2g 27%
Vitamin B6 0.391mg 0.09mg 23%
Vitamin C 0mg 17mg 19%
Carbs 74.9g 17.99g 19%
Vitamin K 1.9µg 22.5µg 17%
Iron 1.96mg 0.59mg 17%
Vitamin B2 0.262mg 0.05mg 16%
Calories 357kcal 75kcal 14%
Vitamin B5 1.074mg 0.6mg 9%
Folate 95µg 67µg 7%
Choline 35mg 6%
Fiber 6.2g 4.9g 5%
Vitamin E 0.82mg 1.49mg 4%
Polyunsaturated fat 0.676g 0.047g 4%
Vitamin B1 0.115mg 0.09mg 2%
Selenium 2.8µg 1.8µg 2%
Potassium 427mg 375mg 2%
Calcium 21mg 36mg 2%
Fats 1.08g 0.3g 1%
Net carbs 68.7g 13.09g N/A
Sugar 2.5g 4.8g N/A
Sodium 7mg 10mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.05g 0%
Monounsaturated fat 0.159g 0.112g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1127.5%
Contains more FatsFats +260%
Contains more CarbsCarbs +316.3%
Contains more OtherOther +56.1%
Contains more WaterWater +924.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 more Mono. FatMonounsaturated fat +42%
Contains more Poly. FatPolyunsaturated fat +1338.3%
Contains less Sat. FatSaturated fat -67.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.