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  6. Parsnip vs. Edamame

Parsnip vs. Edamame — In-Depth Nutrition Comparison

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Significant differences between parsnip and edamame

  • Parsnip has more vitamin C; however, edamame is richer in folate, copper, iron, manganese, phosphorus, vitamin B1, magnesium, vitamin B2, and zinc.
  • Edamame covers your daily folate needs 61% more than parsnip.
  • Edamame has 3 times less vitamin C than parsnip. Parsnip has 17mg of vitamin C, while edamame has 6.1mg.

Specific food types used in this comparison are Parsnips, raw and Edamame, frozen, prepared.

Infographic

Parsnip vs Edamame 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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +120.7%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +284.7%
Contains more CopperCopper +187.5%
Contains more ZincZinc +132.2%
Contains more PhosphorusPhosphorus +138%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +82.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 0% 30% 23% 12% 13% 36% 21% 0% 56% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin CVitamin C +178.7%
Contains more Vitamin EVitamin E +119.1%
Contains more Vitamin B5Vitamin B5 +51.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin KVitamin K +18.7%
Contains more FolateFolate +364.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsnip Edamame DV% diff.
Folate 67µg 311µg 61%
Copper 0.12mg 0.345mg 25%
Protein 1.2g 11.91g 21%
Iron 0.59mg 2.27mg 21%
Manganese 0.56mg 1.024mg 20%
Phosphorus 71mg 169mg 14%
Polyunsaturated fat 0.047g 2.156g 14%
Vitamin C 17mg 6.1mg 12%
Choline 56.3mg 10%
Vitamin B1 0.09mg 0.2mg 9%
Fats 0.3g 5.2g 8%
Magnesium 29mg 64mg 8%
Vitamin B2 0.05mg 0.155mg 8%
Zinc 0.59mg 1.37mg 7%
Vitamin E 1.49mg 0.68mg 5%
Vitamin B5 0.6mg 0.395mg 4%
Vitamin K 22.5µg 26.7µg 4%
Carbs 17.99g 8.91g 3%
Calcium 36mg 63mg 3%
Saturated fat 0.05g 0.62g 3%
Monounsaturated fat 0.112g 1.282g 3%
Calories 75kcal 121kcal 2%
Potassium 375mg 436mg 2%
Vitamin A 0µg 15µg 2%
Selenium 1.8µg 0.8µg 2%
Fiber 4.9g 5.2g 1%
Starch 1.51g 1%
Vitamin B3 0.7mg 0.915mg 1%
Vitamin B6 0.09mg 0.1mg 1%
Protein per 100 calories 1.6g 9.8g N/A
Calories per 10 g protein 625kcal 102kcal N/A
Weight per 100 calories 133g 83g N/A
Unsaturated / Saturated Fat ratio 3.2 5.5 N/A
Net carbs 13.09g 3.71g N/A
Sugar 4.8g 2.18g N/A
Sodium 10mg 6mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more CarbsCarbs +101.9%
Contains more ProteinProtein +892.5%
Contains more FatsFats +1633.3%
Contains more OtherOther +23.5%
~equal in Water ~72.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1044.6%
Contains more Poly. FatPolyunsaturated fat +4487.2%

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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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.