Kale vs. Parsnip
Nutrition comparison of Kale and Parsnip
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and parsnip:
- Both kale and parsnip are high in Vitamin C, dietary fiber and potassium.
- Kale has 53% less calories than parsnip.
- Kale has 75% less carbohydrates than parsnip.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Kale (Kale, raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 53% less calories than parsnip - kale has 35 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, kale is much heavier in protein, much lighter in carbs and much heavier in fat compared to parsnip per calorie. Kale has a macronutrient ratio of 28:41:31 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Parsnip | |
|---|---|---|
| Protein | 28% | 6% |
| Carbohydrates | 41% | 91% |
| Fat | 31% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 75% less carbohydrates than parsnip - kale has 4.4g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both kale and parsnip are high in dietary fiber. Parsnip has 20% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Kale and parsnip contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Kale has 143% more protein than parsnip - kale has 2.9g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both kale and parsnip are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and parsnip has 0.05g of saturated fat.
Vitamins
Vitamin C
Both kale and parsnip are high in Vitamin C. Kale has 449% more Vitamin C than parsnip - kale has 93.4mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than parsnip - kale has 241ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Kale and parsnip contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 16 times more Vitamin K than parsnip - kale has 389.6ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both kale and parsnip contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kale | Parsnip | |
|---|---|---|
| Thiamin | 0.113 MG | 0.09 MG |
| Riboflavin | 0.347 MG | 0.05 MG |
| Niacin | 1.18 MG | 0.7 MG |
| Pantothenic acid | 0.37 MG | 0.6 MG |
| Vitamin B6 | 0.147 MG | 0.09 MG |
| Folate | 62 UG | 67 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 606% more calcium than parsnip - kale has 254mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Kale has 171% more iron than parsnip - kale has 1.6mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both kale and parsnip are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and parsnip has 375mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than parsnip per 100 grams.
| Kale | Parsnip | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.003 G |
| Total | 0.378 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than parsnip per 100 grams.
| Kale | Parsnip | |
|---|---|---|
| linoleic acid | 0.291 G | 0.041 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 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.
Kale 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 kale or parsnip contain more calories in 100 grams?Kale has 50% less calories than parsnip - kale has 35 calories in 100g and parsnip has 75 calories.
Does kale or parsnip have more carbohydrates?
By weight, kale has 80% fewer carbohydrates than parsnip - kale has 4.4g of carbs for 100g and parsnip has 18g of carbohydrates.
Does kale or parsnip contain more calcium?
Kale is a rich source of calcium and it has 610% more calcium than parsnip - kale has 254mg of calcium in 100 grams and parsnip has 36mg of calcium.
Does kale or parsnip contain more potassium?
Both kale and parsnip are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and parsnip has 375mg of potassium.