Cashews vs. Parsnip
Nutrition comparison of Cashews and Parsnip
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and parsnip:
- Both cashews and parsnip are high in dietary fiber and potassium.
- Cashew has more thiamin and Vitamin B6, however, parsnip contains more folate.
- Cashew is an excellent source of iron and protein.
- Parsnip is a great source of Vitamin C.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and parsnip has 86% less calories than cashew - cashew has 553 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, cashews is heavier in protein, much lighter in carbs and much heavier in fat compared to parsnip per calorie. Cashews has a macronutrient ratio of 13:21:67 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Parsnip | |
|---|---|---|
| Protein | 13% | 6% |
| Carbohydrates | 21% | 91% |
| Fat | 67% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and parsnip has 40% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both cashews and parsnip are high in dietary fiber. Parsnip has 48% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Cashews and parsnip contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 14 times more protein than parsnip - cashew has 18.2g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and parsnip has 99% less saturated fat than cashew - cashew has 7.8g 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 33 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin E
Cashews and parsnip contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Cashews and parsnip contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and Vitamin B6, however, parsnip contains more folate. Both cashews and parsnip contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cashews | Parsnip | |
|---|---|---|
| Thiamin | 0.423 MG | 0.09 MG |
| Riboflavin | 0.058 MG | 0.05 MG |
| Niacin | 1.062 MG | 0.7 MG |
| Pantothenic acid | 0.864 MG | 0.6 MG |
| Vitamin B6 | 0.417 MG | 0.09 MG |
| Folate | 25 UG | 67 UG |
Minerals
calcium
Cashews and parsnip contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Cashew is an excellent source of iron and it has 10 times more iron than parsnip - cashew has 6.7mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both cashews and parsnip are high in potassium. Cashew has 76% more potassium than parsnip - cashew has 660mg of potassium per 100 grams and parsnip has 375mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than parsnip per 100 grams.
| Cashews | Parsnip | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.003 G |
| Total | 0.062 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than parsnip per 100 grams.
| Cashews | Parsnip | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.041 G |
| Total | 8.048 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.
Cashews 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 cashews or parsnip contain more calories in 100 grams?Cashew is high in calories and parsnip has 90% less calories than cashew - cashew has 553 calories in 100g and parsnip has 75 calories.
Does cashews or parsnip have more carbohydrates?
By weight, cashew is high in carbohydrates and parsnip has 40% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and parsnip has 18g of carbohydrates.
Does cashews or parsnip contain more iron?
Cashew is an abundant source of iron and it has 10 times more iron than parsnip - cashew has 6.7mg of iron in 100 grams and parsnip has 0.59mg of iron.
Does cashews or parsnip contain more potassium?
Both cashews and parsnip are high in potassium. Cashew has 80% more potassium than parsnip - cashew has 660mg of potassium in 100 grams and parsnip has 375mg of potassium.