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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 Phosphorus +29.1%
Contains more Zinc +145.8%
Equal in Iron - 0.59
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains more Potassium +117.6%
Contains more Copper +48.3%
Contains more Calcium +111.8%
Contains more Magnesium +38.1%
Contains more Phosphorus +29.1%
Contains more Zinc +145.8%
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 Folate +191.3%
Contains more Vitamin K +878.3%
Equal in Vitamin C - 17
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 +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 Folate +191.3%
Contains more Vitamin K +878.3%
Equal in Vitamin C - 17

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

All nutrients comparison - raw data values

Nutrient Yam Parsnip Opinion
Net carbs 23.78g 13.09g Yam
Protein 1.53g 1.2g Yam
Fats 0.17g 0.3g Parsnip
Carbs 27.88g 17.99g Yam
Calories 118kcal 75kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 4.8g Yam
Fiber 4.1g 4.9g Parsnip
Calcium 17mg 36mg Parsnip
Iron 0.54mg 0.59mg Parsnip
Magnesium 21mg 29mg Parsnip
Phosphorus 55mg 71mg Parsnip
Potassium 816mg 375mg Yam
Sodium 9mg 10mg Yam
Zinc 0.24mg 0.59mg Parsnip
Copper 0.178mg 0.12mg Yam
Vitamin A 138IU 0IU Yam
Vitamin E 0.35mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 17mg Yam
Vitamin B1 0.112mg 0.09mg Yam
Vitamin B2 0.032mg 0.05mg Parsnip
Vitamin B3 0.552mg 0.7mg Parsnip
Vitamin B5 0.314mg 0.6mg Parsnip
Vitamin B6 0.293mg 0.09mg Yam
Folate 23µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 22.5µg Parsnip
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.05g Yam
Monounsaturated Fat 0.006g 0.112g Parsnip
Polyunsaturated fat 0.076g 0.047g Yam

Which food is preferable for your diet?

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

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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

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.

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.