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.
Detailed nutritional comparison of asparagus and parsnip is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Asparagus (Asparagus, raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Parsnip src

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 35:62:4 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Parsnip
Protein 35% 6%
Carbohydrates 62% 91%
Fat 4% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Asparagus or Parsnip .

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Parsnip (Parsnips, raw) .

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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.

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