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Zucchini vs Parsnip - In-Depth Nutrition Comparison

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A recap on differences between Zucchini and Parsnip

  • Zucchini is higher in Vitamin B6, yet Parsnip is higher in Manganese, Fiber, Vitamin K, Folate, Vitamin E , Vitamin B5, and Copper.
  • Parsnip covers your daily Manganese needs 17% more than Zucchini.
  • Zucchini contains 2 times more Vitamin B6 than Parsnip. While Zucchini contains 0.163mg of Vitamin B6, Parsnip contains only 0.09mg.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Parsnips, raw.

Infographic

Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -20%
Contains more Calcium +125%
Contains more Iron +59.5%
Contains more Magnesium +61.1%
Contains more Phosphorus +86.8%
Contains more Potassium +43.7%
Contains more Zinc +84.4%
Contains more Copper +126.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains less Sodium -20%
Contains more Calcium +125%
Contains more Iron +59.5%
Contains more Magnesium +61.1%
Contains more Phosphorus +86.8%
Contains more Potassium +43.7%
Contains more Zinc +84.4%
Contains more Copper +126.4%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88%
Contains more Vitamin B6 +81.1%
Contains more Vitamin E +1141.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +194.1%
Contains more Folate +179.2%
Contains more Vitamin K +423.3%
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 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +88%
Contains more Vitamin B6 +81.1%
Contains more Vitamin E +1141.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +194.1%
Contains more Folate +179.2%
Contains more Vitamin K +423.3%
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.
Zucchini Parsnip
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Parsnip Opinion
Net carbs 2.11g 13.09g Parsnip
Protein 1.21g 1.2g Zucchini
Fats 0.32g 0.3g Zucchini
Carbs 3.11g 17.99g Parsnip
Calories 17kcal 75kcal Parsnip
Starch 0g g Zucchini
Fructose 1.38g g Zucchini
Sugar 2.5g 4.8g Zucchini
Fiber 1g 4.9g Parsnip
Calcium 16mg 36mg Parsnip
Iron 0.37mg 0.59mg Parsnip
Magnesium 18mg 29mg Parsnip
Phosphorus 38mg 71mg Parsnip
Potassium 261mg 375mg Parsnip
Sodium 8mg 10mg Zucchini
Zinc 0.32mg 0.59mg Parsnip
Copper 0.053mg 0.12mg Parsnip
Vitamin A 200IU 0IU Zucchini
Vitamin E 0.12mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.9mg 17mg Zucchini
Vitamin B1 0.045mg 0.09mg Parsnip
Vitamin B2 0.094mg 0.05mg Zucchini
Vitamin B3 0.451mg 0.7mg Parsnip
Vitamin B5 0.204mg 0.6mg Parsnip
Vitamin B6 0.163mg 0.09mg Zucchini
Folate 24µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 22.5µg Parsnip
Tryptophan 0.01mg mg Zucchini
Threonine 0.029mg mg Zucchini
Isoleucine 0.044mg mg Zucchini
Leucine 0.071mg mg Zucchini
Lysine 0.067mg mg Zucchini
Methionine 0.018mg mg Zucchini
Phenylalanine 0.043mg mg Zucchini
Valine 0.054mg mg Zucchini
Histidine 0.026mg mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.05g Parsnip
Monounsaturated Fat 0.011g 0.112g Parsnip
Polyunsaturated fat 0.091g 0.047g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16
Zucchini
25
Parsnip
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
7%
Parsnip
Carbohydrates
3%
Zucchini
18%
Parsnip
Fats
1%
Zucchini
1%
Parsnip

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 82)
Which food is lower in Saturated Fat?
Parsnip
Parsnip is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.