Cauliflower vs. Parsnip
Nutrition comparison of Cauliflower and Parsnip
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and parsnip:
- Both cauliflower and parsnip are high in Vitamin C and potassium.
- Cauliflower has 67% less calories than parsnip.
- Cauliflower has 72% less carbohydrates than parsnip.
- Parsnip is an excellent source of dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 67% less calories than parsnip - cauliflower has 25 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, cauliflower is heavier in protein, much lighter in carbs and heavier in fat compared to parsnip per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Parsnip | |
|---|---|---|
| Protein | 26% | 6% |
| Carbohydrates | 66% | 91% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 72% less carbohydrates than parsnip - cauliflower has 5g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Parsnip is an excellent source of dietary fiber and it has 145% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Cauliflower and parsnip contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Cauliflower and parsnip contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both cauliflower and parsnip are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and parsnip has 0.05g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and parsnip are high in Vitamin C. Cauliflower has 184% more Vitamin C than parsnip - cauliflower has 48.2mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin E
Parsnip has 17 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Cauliflower and parsnip contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Both cauliflower and parsnip contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cauliflower | Parsnip | |
|---|---|---|
| Thiamin | 0.05 MG | 0.09 MG |
| Riboflavin | 0.06 MG | 0.05 MG |
| Niacin | 0.507 MG | 0.7 MG |
| Pantothenic acid | 0.667 MG | 0.6 MG |
| Vitamin B6 | 0.184 MG | 0.09 MG |
| Folate | 57 UG | 67 UG |
Minerals
calcium
Parsnip has 64% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Cauliflower and parsnip contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both cauliflower and parsnip are high in potassium. Parsnip has 25% more potassium than cauliflower - cauliflower has 299mg 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, both cauliflower and parsnip contain significant amounts of quercetin.
| Cauliflower | Parsnip | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 0.99 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than parsnip per 100 grams.
| Cauliflower | Parsnip | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.003 G |
| Total | 0.015 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and parsnip contain small amounts of linoleic acid.
| Cauliflower | Parsnip | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.041 G |
| Total | 0.019 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.
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Parsnip (Parsnips, raw) .
Cauliflower 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 cauliflower or parsnip contain more calories in 100 grams?Cauliflower has 70% less calories than parsnip - cauliflower has 25 calories in 100g and parsnip has 75 calories.
Does cauliflower or parsnip have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than parsnip - cauliflower has 5g of carbs for 100g and parsnip has 18g of carbohydrates.
Does cauliflower or parsnip contain more potassium?
Both cauliflower and parsnip are high in potassium. Parsnip has 30% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and parsnip has 375mg of potassium.