Coconut vs. Parsnip
Nutrition comparison of Coconut and Parsnip
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and parsnip:
- Both coconut and parsnip are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Parsnip has more riboflavin and folate.
- Parsnip is a great source of Vitamin C.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and parsnip has 79% less calories than coconut - coconut has 354 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, coconut is much lighter in carbs, much heavier in fat and similar to parsnip for protein. Coconut has a macronutrient ratio of 4:16:80 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Parsnip | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 16% | 91% |
| Fat | 80% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and parsnip contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both coconut and parsnip are high in dietary fiber. Coconut has 84% more dietary fiber than parsnip - coconut has 9g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Coconut and parsnip contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Coconut has 178% more protein than parsnip - coconut has 3.3g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Coconut is high in saturated fat and parsnip has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and parsnip has 0.05g of saturated fat.
Vitamins
Vitamin C
Parsnip is a great source of Vitamin C and it has 415% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin E
Coconut and parsnip contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Parsnip has 111 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Parsnip has more riboflavin and folate. Both coconut and parsnip contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Coconut | Parsnip | |
|---|---|---|
| Thiamin | 0.066 MG | 0.09 MG |
| Riboflavin | 0.02 MG | 0.05 MG |
| Niacin | 0.54 MG | 0.7 MG |
| Pantothenic acid | 0.3 MG | 0.6 MG |
| Vitamin B6 | 0.054 MG | 0.09 MG |
| Folate | 26 UG | 67 UG |
Minerals
calcium
Parsnip has 157% more calcium than coconut - coconut has 14mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Coconut is a great source of iron and it has 312% more iron than parsnip - coconut has 2.4mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both coconut and parsnip are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium per 100 grams and parsnip has 375mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than parsnip per 100 grams.
| Coconut | Parsnip | |
|---|---|---|
| linoleic acid | 0.366 G | 0.041 G |
| Total | 0.366 G | 0.041 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Coconut g
()
|
Daily Values (%) |
Parsnip g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or parsnip contain more calories in 100 grams?Coconut is high in calories and parsnip has 80% less calories than coconut - coconut has 354 calories in 100g and parsnip has 75 calories.
Does coconut or parsnip have more carbohydrates?
By weight, coconut and parsnip contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and parsnip has 18g of carbohydrates.
Does coconut or parsnip contain more potassium?
Both coconut and parsnip are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium in 100 grams and parsnip has 375mg of potassium.