Beets vs. Parsnip
Nutrition comparison of Beets and Parsnip
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and parsnip:
- Both beets and parsnip are high in dietary fiber and potassium.
- Parsnip has more thiamin, niacin and pantothenic acid.
- Parsnip is a great source of Vitamin C.
USDA sources for nutritional information: Beets (Beets, raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 43% less calories than parsnip - beet has 43 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, beets is heavier in protein, lighter in carbs and similar to parsnip for fat. Beets has a macronutrient ratio of 14:83:3 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Parsnip | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 83% | 91% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 47% less carbohydrates than parsnip - beet has 9.6g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both beets and parsnip are high in dietary fiber. Parsnip has 75% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Beets and parsnip contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Beets and parsnip contain similar amounts of protein - beet has 1.6g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both beets and parsnip are low in saturated fat - beet has 0.03g 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 247% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Beets and parsnip contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Parsnip has 36 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Parsnip has 111 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Parsnip has more thiamin, niacin and pantothenic acid. Both beets and parsnip contain significant amounts of riboflavin, Vitamin B6 and folate.
| Beets | Parsnip | |
|---|---|---|
| Thiamin | 0.031 MG | 0.09 MG |
| Riboflavin | 0.04 MG | 0.05 MG |
| Niacin | 0.334 MG | 0.7 MG |
| Pantothenic acid | 0.155 MG | 0.6 MG |
| Vitamin B6 | 0.067 MG | 0.09 MG |
| Folate | 109 UG | 67 UG |
Minerals
calcium
Parsnip has 125% more calcium than beet - beet has 16mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Beets and parsnip contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both beets and parsnip are high in potassium. Parsnip has 15% more potassium than beet - beet has 325mg 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, beet has more luteolin than parsnip per 100 grams, however, parsnip contains more quercetin than beet per 100 grams.
| Beets | Parsnip | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 mg | 0.99 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beets and parsnip contain small amounts of alpha linoleic acid (ALA).
| Beets | Parsnip | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.003 G |
| Total | 0.005 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both beets and parsnip contain significant amounts of linoleic acid.
| Beets | Parsnip | |
|---|---|---|
| linoleic acid | 0.055 G | 0.041 G |
| Total | 0.055 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.
Beets 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 beets or parsnip contain more calories in 100 grams?Beet has 40% less calories than parsnip - beet has 43 calories in 100g and parsnip has 75 calories.
Does beets or parsnip have more carbohydrates?
By weight, beet has 50% fewer carbohydrates than parsnip - beet has 9.6g of carbs for 100g and parsnip has 18g of carbohydrates.
Does beets or parsnip contain more potassium?
Both beets and parsnip are high in potassium. Parsnip has 20% more potassium than beet - beet has 325mg of potassium in 100 grams and parsnip has 375mg of potassium.