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Yam vs Parsnip - In-Depth Nutrition Comparison

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How are Yam and Parsnip different?

  • Yam is higher in Vitamin B6, Potassium, and Copper, however Parsnip is richer in Vitamin K, Folate, Vitamin E , Manganese, and Vitamin B5.
  • Daily need coverage for Vitamin K from Parsnip is 17% higher.
  • Yam contains 3 times more Vitamin B6 than Parsnip. While Yam contains 0.293mg of Vitamin B6, Parsnip contains only 0.09mg.

Yam, raw and Parsnips, raw are the varieties used in this article.

Infographic

Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
Contains more Potassium +117.6%
Contains more Copper +48.3%
Contains more Calcium +111.8%
Contains more Magnesium +38.1%
Contains more Zinc +145.8%
Contains more Phosphorus +29.1%
Equal in Iron - 0.59
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 11% 34% 21% 40% 17% 31% 2%
Contains more Potassium +117.6%
Contains more Copper +48.3%
Contains more Calcium +111.8%
Contains more Magnesium +38.1%
Contains more Zinc +145.8%
Contains more Phosphorus +29.1%
Equal in Iron - 0.59

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B6 +225.6%
Contains more Vitamin E +325.7%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +91.1%
Contains more Vitamin K +878.3%
Contains more Folate +191.3%
Equal in Vitamin C - 17
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 0% 30% 0% 23% 12% 14% 36% 21% 0% 57% 51%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B6 +225.6%
Contains more Vitamin E +325.7%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +91.1%
Contains more Vitamin K +878.3%
Contains more Folate +191.3%
Equal in Vitamin C - 17

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
25
Parsnip
Mineral Summary Score
25
Yam
22
Parsnip

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
7%
Parsnip
Carbohydrates
28%
Yam
18%
Parsnip
Fats
1%
Yam
1%
Parsnip

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Parsnip
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Parsnip
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.2)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Yam Parsnip Opinion
Calories 118 75 Yam
Protein 1.53 1.2 Yam
Fats 0.17 0.3 Parsnip
Vitamin C 17.1 17 Yam
Net carbs 23.780000686645508 13.09000015258789 Yam
Carbs 27.88 17.99 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.59 Parsnip
Calcium 17 36 Parsnip
Potassium 816 375 Yam
Magnesium 21 29 Parsnip
Sugar 0.5 4.8 Yam
Fiber 4.1 4.9 Parsnip
Copper 0.178 0.12 Yam
Zinc 0.24 0.59 Parsnip
Starch
Phosphorus 55 71 Parsnip
Sodium 9 10 Yam
Vitamin A 138 0 Yam
Vitamin E 0.35 1.49 Parsnip
Vitamin D 0 0
Vitamin B1 0.112 0.09 Yam
Vitamin B2 0.032 0.05 Parsnip
Vitamin B3 0.552 0.7 Parsnip
Vitamin B5 0.314 0.6 Parsnip
Vitamin B6 0.293 0.09 Yam
Vitamin B12 0 0
Vitamin K 2.3 22.5 Parsnip
Folate 23 67 Parsnip
Trans Fat 0 0
Saturated Fat 0.037 0.05 Yam
Monounsaturated Fat 0.006 0.112 Parsnip
Polyunsaturated fat 0.076 0.047 Yam
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.