Parsnip vs. Pumpkin Puree
Nutrition comparison of Parsnip and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsnip
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsnip and pumpkin puree:
- Both pumpkin puree and parsnip are high in dietary fiber and potassium.
- Parsnip has more thiamin and folate.
- Parsnip is a great source of Vitamin C.
- Pumpkin puree has 55% less calories than parsnip.
- Pumpkin puree has 55% less carbohydrates than parsnip.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Parsnip (Parsnips, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 55% less calories than parsnip - pumpkin puree has 34 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, parsnip is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Parsnip has a macronutrient ratio of 6:91:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsnip | Pumpkin Puree | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 91% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 55% less carbohydrates than parsnip - pumpkin puree has 8.1g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both pumpkin puree and parsnip are high in dietary fiber. Parsnip has 69% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Pumpkin puree and parsnip contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Pumpkin puree and parsnip contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both pumpkin puree and parsnip are low in saturated fat - pumpkin puree has 0.15g 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 305% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than parsnip - pumpkin puree has 778ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Pumpkin puree and parsnip contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Pumpkin puree and parsnip contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Parsnip has more thiamin and folate. Both parsnip and pumpkin puree contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Parsnip | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.09 MG | 0.024 MG |
| Riboflavin | 0.05 MG | 0.054 MG |
| Niacin | 0.7 MG | 0.367 MG |
| Pantothenic acid | 0.6 MG | 0.4 MG |
| Vitamin B6 | 0.09 MG | 0.056 MG |
| Folate | 67 UG | 12 UG |
Minerals
calcium
Parsnip has 38% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Pumpkin puree has 136% more iron than parsnip - pumpkin puree has 1.4mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both pumpkin puree and parsnip are high in potassium. Parsnip has 82% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and parsnip has 375mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parsnip and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Parsnip | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.008 G |
| Total | 0.003 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both parsnip and pumpkin puree contain small amounts of linoleic acid.
| Parsnip | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.041 G | 0.007 G |
| Total | 0.041 G | 0.007 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: Parsnip (Parsnips, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Parsnip g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or parsnip contain more calories in 100 grams?Pumpkin puree has 60% less calories than parsnip - pumpkin puree has 34 calories in 100g and parsnip has 75 calories.
Does pumpkin puree or parsnip have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than parsnip - pumpkin puree has 8.1g of carbs for 100g and parsnip has 18g of carbohydrates.
Does pumpkin puree or parsnip contain more potassium?
Both pumpkin puree and parsnip are high in potassium. Parsnip has 80% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and parsnip has 375mg of potassium.