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  6. Yam vs. Parsnip

Yam vs. Parsnip — In-Depth Nutrition Comparison

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Significant differences between yam and parsnip

  • Yam has more vitamin B6 and potassium; however, parsnip is richer in vitamin K, folate, manganese, vitamin E, vitamin B5, and vitamin C.
  • Parsnip covers your daily vitamin K needs 17% more than yam.
  • Parsnip has 3 times less vitamin B6 than yam. Yam has 0.228mg of vitamin B6, while parsnip has 0.09mg.
  • Parsnip has a higher glycemic index. The glycemic index of parsnip is 97, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Parsnips, raw.

Infographic

Yam 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.
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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%
Contains more PotassiumPotassium +78.7%
Contains more CopperCopper +26.7%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +157.1%
Contains more IronIron +13.5%
Contains more ZincZinc +195%
Contains more PhosphorusPhosphorus +44.9%
Contains more ManganeseManganese +50.9%
Contains more SeleniumSelenium +157.1%

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.
Yam
Yam
2
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +153.3%
Contains more Vitamin CVitamin C +40.5%
Contains more Vitamin EVitamin E +338.2%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin KVitamin K +878.3%
Contains more FolateFolate +318.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Parsnip DV% diff.
Vitamin K 2.3µg 22.5µg 17%
Folate 16µg 67µg 13%
Vitamin B6 0.228mg 0.09mg 11%
Potassium 670mg 375mg 9%
Vitamin E 0.34mg 1.49mg 8%
Manganese 0.371mg 0.56mg 8%
Vitamin B5 0.311mg 0.6mg 6%
Vitamin C 12.1mg 17mg 5%
Fiber 3.9g 4.9g 4%
Copper 0.152mg 0.12mg 4%
Zinc 0.2mg 0.59mg 4%
Carbs 27.48g 17.99g 3%
Magnesium 18mg 29mg 3%
Phosphorus 49mg 71mg 3%
Choline 16.2mg 3%
Calories 116kcal 75kcal 2%
Calcium 14mg 36mg 2%
Selenium 0.7µg 1.8µg 2%
Vitamin B2 0.028mg 0.05mg 2%
Protein 1.49g 1.2g 1%
Iron 0.52mg 0.59mg 1%
Vitamin A 6µg 0µg 1%
Vitamin B3 0.552mg 0.7mg 1%
Protein per 100 calories 1.3g 1.6g N/A
Calories per 10 g protein 779kcal 625kcal N/A
Weight per 100 calories 86g 133g N/A
Fats 0.14g 0.3g 0%
Net carbs 23.58g 13.09g N/A
Sugar 0.49g 4.8g N/A
Sodium 8mg 10mg 0%
Vitamin B1 0.095mg 0.09mg 0%
Saturated fat 0.029g 0.05g 0%
Monounsaturated fat 0.005g 0.112g 0%
Polyunsaturated fat 0.06g 0.047g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +24.2%
Contains more CarbsCarbs +52.8%
Contains more FatsFats +114.3%
Contains more WaterWater +13.4%
Contains more OtherOther +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -42%
Contains more Poly. FatPolyunsaturated fat +27.7%
Contains more Mono. FatMonounsaturated fat +2140%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.