Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and parsnip:
Quinoa is high in calories and parsnip has 38% less calories than quinoa - quinoa has 120 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to parsnip per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Quinoa | Parsnip | |
---|---|---|
Protein | 15% | 6% |
Carbohydrates | 71% | 91% |
Fat | 14% | 3% |
Alcohol | ~ | ~ |
Quinoa and parsnip contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
Both quinoa and parsnip are high in dietary fiber. Parsnip has 75% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
Quinoa and parsnip contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and parsnip has 4.8g of sugar.
Quinoa has 267% more protein than parsnip - quinoa has 4.4g of protein per 100 grams and parsnip has 1.2g of protein.
Both quinoa and parsnip are low in saturated fat - quinoa has 0.23g 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 more Vitamin C than quinoa - parsnip has 17mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Quinoa and parsnip contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Quinoa and parsnip contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Parsnip has more Vitamin K than quinoa - parsnip has 22.5ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
Parsnip has more pantothenic acid. Both quinoa and parsnip contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
Quinoa | Parsnip | |
---|---|---|
Thiamin | 0.107 MG | 0.09 MG |
Riboflavin | 0.11 MG | 0.05 MG |
Niacin | 0.412 MG | 0.7 MG |
Pantothenic acid | ~ | 0.6 MG |
Vitamin B6 | 0.123 MG | 0.09 MG |
Folate | 42 UG | 67 UG |
Parsnip has 112% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and parsnip has 36mg of calcium.
Quinoa has 153% more iron than parsnip - quinoa has 1.5mg of iron per 100 grams and parsnip has 0.59mg of iron.
Parsnip is an excellent source of potassium and it has 118% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and parsnip has 375mg of potassium.
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than parsnip per 100 grams.
Quinoa | Parsnip | |
---|---|---|
alpha linoleic acid | 0.085 G | 0.003 G |
DHA | 0.015 G | ~ |
Total | 0.1 G | 0.003 G |
Comparing omega-6 fatty acids, quinoa has more linoleic acid than parsnip per 100 grams.
Quinoa | Parsnip | |
---|---|---|
linoleic acid | 0.974 G | 0.041 G |
other omega 6 | 0.003 G | ~ |
Total | 0.977 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 Quinoa or Parsnip .
Cooked Quinoa 100g
(
100 g
)
|
Daily Values (%) |
Parsnip 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
120KCAL 6% |
|
60% | calories | 5% |
|
75KCAL 4% | |
21G 9% |
|
17% | carbohydrates | 5% |
|
18G 7% | |
2.8G 11% |
|
5% | dietary fiber | 75% |
|
4.9G 20% | |
0.87G | 5% | sugar | 452% | 4.8G | |||
1.9G 3% |
|
533% | total fat | 5% |
|
0.3G 1% | |
0.23G 1% |
|
359% | saturated fat | 5% |
|
0.05G 0.3% | |
0.53G | 381% | monounsaturated fat | 5% | 0.11G | |||
1.1G | >999% | polyunsaturated fat | 5% | 0.05G | |||
7MG 1% |
|
5% | sodium | 43% |
|
10MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
1.5UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
|
5% | Vitamin C | >999% |
|
17MG 23% | ||
17MG 2% |
|
5% | calcium | 112% |
|
36MG 4% | |
1.5MG 8% |
|
154% | iron | 5% |
|
0.59MG 3% | |
64MG 21% |
|
121% | magnesium | 5% |
|
29MG 9% | |
172MG 8% |
|
5% | potassium | 118% |
|
375MG 16% | |
0.11MG 10% |
|
22% | thiamin (Vit B1) | 5% |
|
0.09MG 8% | |
0.11MG 10% |
|
120% | riboflavin (Vit B2) | 5% |
|
0.05MG 5% | |
0.41MG 3% |
|
5% | niacin (Vit B3) | 71% |
|
0.7MG 5% | |
0.12MG 10% |
|
33% | Vitamin B6 | 5% |
|
0.09MG 7% | |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.6MG 12% | ||
42UG 11% |
|
5% | folate (Vit B9) | 60% |
|
67UG 17% | |
0.63MG 4% |
|
5% | Vitamin E | 138% |
|
1.5MG 10% | |
|
5% | Vitamin K | >999% |
|
23UG 25% | ||
4.4G 9% |
|
267% | protein | 5% |
|
1.2G 2% | |
23MG 5% |
|
>999% | choline | 5% |
|
||
0.19MG 16% |
|
58% | copper | 5% |
|
0.12MG 10% | |
0.63MG 35% |
|
12% | manganese | 5% |
|
0.56MG 31% | |
152MG 22% |
|
114% | phosphorus | 5% |
|
71MG 10% | |
2.8UG 5% |
|
56% | selenium | 5% |
|
1.8UG 3% | |
1.1MG 14% |
|
86% | zinc | 5% |
|
0.59MG 7% | |
72G | 5% | Water | 11% | 80G | |||
18G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |