Asparagus vs. Parsnip
Nutrition comparison of Asparagus and Parsnip
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and parsnip:
- Both asparagus and parsnip are high in dietary fiber and potassium.
- Asparagus has 3.6 times less carbohydrates than parsnip.
- Asparagus has 73% less calories than parsnip.
- Asparagus has more riboflavin, however, parsnip contains more pantothenic acid.
- Asparagus is a great source of iron.
- Parsnip is a great source of Vitamin C.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 73% less calories than parsnip - asparagus has 20 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, asparagus is much heavier in protein, much lighter in carbs and similar to parsnip for fat. Asparagus has a macronutrient ratio of 34:61:5 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Parsnip | |
|---|---|---|
| Protein | 34% | 6% |
| Carbohydrates | 61% | 91% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 3.6 times less carbohydrates than parsnip - asparagus has 3.9g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both asparagus and parsnip are high in dietary fiber. Parsnip has 133% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Asparagus and parsnip contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Asparagus and parsnip contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both asparagus and parsnip are low in saturated fat - asparagus has 0.04g 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 204% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than parsnip - asparagus has 38ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Asparagus and parsnip contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Asparagus and parsnip contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin, however, parsnip contains more pantothenic acid. Both asparagus and parsnip contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Asparagus | Parsnip | |
|---|---|---|
| Thiamin | 0.143 MG | 0.09 MG |
| Riboflavin | 0.141 MG | 0.05 MG |
| Niacin | 0.978 MG | 0.7 MG |
| Pantothenic acid | 0.274 MG | 0.6 MG |
| Vitamin B6 | 0.091 MG | 0.09 MG |
| Folate | 52 UG | 67 UG |
Minerals
calcium
Parsnip has 50% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Asparagus is a great source of iron and it has 263% more iron than parsnip - asparagus has 2.1mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both asparagus and parsnip are high in potassium. Parsnip has 86% more potassium than asparagus - asparagus has 202mg 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,
| Asparagus | Parsnip | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | ~ |
| Quercetin | 13.98 mg | 0.99 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and parsnip contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Parsnip | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.003 G |
| Total | 0.01 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and parsnip contain small amounts of linoleic acid.
| Asparagus | Parsnip | |
|---|---|---|
| linoleic acid | 0.04 G | 0.041 G |
| Total | 0.04 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.
Asparagus 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 asparagus or parsnip contain more calories in 100 grams?Asparagus has 70% less calories than parsnip - asparagus has 20 calories in 100g and parsnip has 75 calories.
Is asparagus or parsnip better for protein?
Asparagus and parsnip contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and parsnip has 1.2g of protein.
Does asparagus or parsnip have more carbohydrates?
By weight, asparagus has 3.6 times fewer carbohydrates than parsnip - asparagus has 3.9g of carbs for 100g and parsnip has 18g of carbohydrates.
Does asparagus or parsnip contain more potassium?
Both asparagus and parsnip are high in potassium. Parsnip has 90% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and parsnip has 375mg of potassium.