Parsnip vs. Zucchini
Nutrition comparison of Parsnip and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsnip
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsnip and zucchini:
- Both zucchini and parsnip are high in Vitamin C and potassium.
- Parsnip has more pantothenic acid and folate.
- Parsnip is an excellent source of dietary fiber.
- Zucchini has 3.4 times less calories than parsnip.
- Zucchini has 4.7 times less carbohydrates than parsnip.
USDA sources for nutritional information: Parsnip (Parsnips, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 3.4 times less calories than parsnip - zucchini has 17 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, parsnip is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Parsnip has a macronutrient ratio of 6:91:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsnip | Zucchini | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 91% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 4.7 times less carbohydrates than parsnip - zucchini has 3.1g 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 390% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Zucchini and parsnip contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Zucchini and parsnip contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both zucchini and parsnip are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and parsnip has 0.05g of saturated fat.
Vitamins
Vitamin C
Both zucchini and parsnip are high in Vitamin C. Zucchini has a little more Vitamin C (5%) than parsnip by weight - zucchini has 17.9mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than parsnip - zucchini has 10ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Zucchini and parsnip contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Zucchini and parsnip contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Parsnip has more pantothenic acid and folate. Both parsnip and zucchini contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Parsnip | Zucchini | |
|---|---|---|
| Thiamin | 0.09 MG | 0.045 MG |
| Riboflavin | 0.05 MG | 0.094 MG |
| Niacin | 0.7 MG | 0.451 MG |
| Pantothenic acid | 0.6 MG | 0.204 MG |
| Vitamin B6 | 0.09 MG | 0.163 MG |
| Folate | 67 UG | 24 UG |
Minerals
calcium
Parsnip has 125% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Zucchini and parsnip contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both zucchini and parsnip are high in potassium. Parsnip has 44% more potassium than zucchini - zucchini has 261mg 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 parsnip and zucchini contain significant amounts of quercetin.
| Parsnip | Zucchini | |
|---|---|---|
| Quercetin | 0.99 mg | 0.66 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than parsnip per 100 grams.
| Parsnip | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.061 G |
| Total | 0.003 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both parsnip and zucchini contain small amounts of linoleic acid.
| Parsnip | Zucchini | |
|---|---|---|
| linoleic acid | 0.041 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.041 G | 0.031 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.
Parsnip g
()
|
Daily Values (%) |
Zucchini 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 zucchini or parsnip contain more calories in 100 grams?Zucchini has 3.4 times less calories than parsnip - zucchini has 17 calories in 100g and parsnip has 75 calories.
Does zucchini or parsnip have more carbohydrates?
By weight, zucchini has 4.7 times fewer carbohydrates than parsnip - zucchini has 3.1g of carbs for 100g and parsnip has 18g of carbohydrates.
Does zucchini or parsnip contain more potassium?
Both zucchini and parsnip are high in potassium. Parsnip has 40% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and parsnip has 375mg of potassium.