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  6. Winter squash vs. Parsnip

Winter squash vs. Parsnip — In-Depth Nutrition Comparison

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Important differences between Winter squash and Parsnip

  • Winter squash has more Vitamin A RAE, however, Parsnip has more Manganese, Vitamin K, Folate, Vitamin E , Fiber, Vitamin C, Phosphorus, Vitamin B5, and Vitamin B1.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.

The food varieties used in the comparison are Squash, winter, all varieties, cooked, baked, without salt and Parsnips, raw.

Infographic

Winter squash 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.
Winter squash
Winter squash
1
:
9
Parsnip
Parsnip
Contains less Sodium -90%
Contains more Calcium +63.6%
Contains more Iron +34.1%
Contains more Magnesium +123.1%
Contains more Phosphorus +273.7%
Contains more Potassium +55.6%
Contains more Zinc +168.2%
Contains more Copper +46.3%
Contains more Manganese +199.5%
Contains more Selenium +350%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains less Sodium -90%
Contains more Calcium +63.6%
Contains more Iron +34.1%
Contains more Magnesium +123.1%
Contains more Phosphorus +273.7%
Contains more Potassium +55.6%
Contains more Zinc +168.2%
Contains more Copper +46.3%
Contains more Manganese +199.5%
Contains more Selenium +350%

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.
Winter squash
Winter squash
3
:
7
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34%
Contains more Vitamin B6 +78.9%
Contains more Vitamin E +1141.7%
Contains more Vitamin C +77.1%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +156.4%
Contains more Folate +235%
Contains more Vitamin K +411.4%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 B2 +34%
Contains more Vitamin B6 +78.9%
Contains more Vitamin E +1141.7%
Contains more Vitamin C +77.1%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +156.4%
Contains more Folate +235%
Contains more Vitamin K +411.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Parsnip
Parsnip
Contains more Fats +16.7%
Contains more Water +12.2%
Contains more Protein +34.8%
Contains more Carbs +103.3%
Contains more Other +40%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 Fats +16.7%
Contains more Water +12.2%
Contains more Protein +34.8%
Contains more Carbs +103.3%
Contains more Other +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Parsnip
Parsnip
Contains more Polyunsaturated fat +212.8%
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +330.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains more Polyunsaturated fat +212.8%
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +330.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Parsnip Opinion
Net carbs 6.05g 13.09g Parsnip
Protein 0.89g 1.2g Parsnip
Fats 0.35g 0.3g Winter squash
Carbs 8.85g 17.99g Parsnip
Calories 37kcal 75kcal Parsnip
Sugar 3.3g 4.8g Winter squash
Fiber 2.8g 4.9g Parsnip
Calcium 22mg 36mg Parsnip
Iron 0.44mg 0.59mg Parsnip
Magnesium 13mg 29mg Parsnip
Phosphorus 19mg 71mg Parsnip
Potassium 241mg 375mg Parsnip
Sodium 1mg 10mg Winter squash
Zinc 0.22mg 0.59mg Parsnip
Copper 0.082mg 0.12mg Parsnip
Manganese 0.187mg 0.56mg Parsnip
Selenium 0.4µg 1.8µg Parsnip
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 1.49mg Parsnip
Vitamin C 9.6mg 17mg Parsnip
Vitamin B1 0.016mg 0.09mg Parsnip
Vitamin B2 0.067mg 0.05mg Winter squash
Vitamin B3 0.495mg 0.7mg Parsnip
Vitamin B5 0.234mg 0.6mg Parsnip
Vitamin B6 0.161mg 0.09mg Winter squash
Folate 20µg 67µg Parsnip
Vitamin K 4.4µg 22.5µg Parsnip
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.05g Parsnip
Monounsaturated Fat 0.026g 0.112g Parsnip
Polyunsaturated fat 0.147g 0.047g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
25%
Parsnip
Minerals Daily Need Coverage Score
12%
Winter squash
26%
Parsnip

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 84)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.