Kiwi vs. Parsnip
Nutrition comparison of Kiwi and Parsnip
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and parsnip:
- Both kiwi and parsnip are high in Vitamin C, dietary fiber and potassium.
- Parsnip has more thiamin, riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and parsnip contain similar amounts of calories - kiwi has 61 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to parsnip for protein. Kiwi has a macronutrient ratio of 7:87:7 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Parsnip | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 87% | 91% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and parsnip contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both kiwi and parsnip are high in dietary fiber. Parsnip has 63% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Parsnip has 47% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Kiwi and parsnip contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both kiwi and parsnip are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and parsnip has 0.05g of saturated fat.
Vitamins
Vitamin C
Both kiwi and parsnip are high in Vitamin C. Kiwi has 445% more Vitamin C than parsnip - kiwi has 92.7mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Kiwi and parsnip contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Kiwi and parsnip contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Kiwi and parsnip contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Parsnip has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both kiwi and parsnip contain significant amounts of Vitamin B6.
| Kiwi | Parsnip | |
|---|---|---|
| Thiamin | 0.027 MG | 0.09 MG |
| Riboflavin | 0.025 MG | 0.05 MG |
| Niacin | 0.341 MG | 0.7 MG |
| Pantothenic acid | 0.183 MG | 0.6 MG |
| Vitamin B6 | 0.063 MG | 0.09 MG |
| Folate | 25 UG | 67 UG |
Minerals
calcium
Kiwi and parsnip contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Kiwi and parsnip contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both kiwi and parsnip are high in potassium. Parsnip has 20% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and parsnip has 375mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, kiwi has more luteolin and kaempferol than parsnip per 100 grams, however, parsnip contains more quercetin than kiwi per 100 grams.
| Kiwi | Parsnip | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.99 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than parsnip per 100 grams.
| Kiwi | Parsnip | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.003 G |
| Total | 0.042 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than parsnip per 100 grams.
| Kiwi | Parsnip | |
|---|---|---|
| linoleic acid | 0.246 G | 0.041 G |
| Total | 0.246 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.
Kiwi g
()
|
Daily Values (%) |
Parsnip g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 kiwi or parsnip contain more calories in 100 grams?Kiwi and parsnip contain similar amounts of calories - kiwi has 61 calories in 100g and parsnip has 75 calories.
Does kiwi or parsnip have more carbohydrates?
By weight, kiwi and parsnip contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and parsnip has 18g of carbohydrates.
Does kiwi or parsnip contain more potassium?
Both kiwi and parsnip are high in potassium. Parsnip has 20% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and parsnip has 375mg of potassium.