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:
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 | ~ | ~ |
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.
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.
Asparagus and parsnip contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and parsnip has 4.8g of sugar.
Asparagus and parsnip contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and parsnip has 1.2g of protein.
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.
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.
Asparagus has more Vitamin A than parsnip - asparagus has 38ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
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.
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.
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 |
Parsnip has 50% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and parsnip has 36mg of calcium.
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.
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.
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 |
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 |
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 |
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 .
Asparagus g
()
|
Daily Values (%) |
Parsnip g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||