Parsnip vs. Russet Potato
Nutrition comparison of Parsnip and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsnip
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsnip and russet potato:
- Both russet potato and parsnip are high in potassium.
- Parsnip is a great source of Vitamin C.
- Parsnip is an excellent source of dietary fiber.
- Russet potato has 6.7 times less sugar than parsnip.
- Russet potato has more Vitamin B6, however, parsnip contains more folate.
USDA sources for nutritional information: Parsnip (Parsnips, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and parsnip contain similar amounts of calories - russet potato has 79 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, parsnip is lighter in protein and similar to russet potato for carbs and fat. Parsnip has a macronutrient ratio of 6:91:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsnip | Russet Potato | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 91% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and parsnip contain similar amounts of carbs - russet potato has 18.1g 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 277% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Russet potato has 6.7 times less sugar than parsnip - russet potato has 0.62g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Russet potato and parsnip contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both russet potato and parsnip are low in saturated fat - russet potato has 0.03g 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 198% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Russet potato and parsnip contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Parsnip has 148 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Parsnip has 11 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Russet potato has more Vitamin B6, however, parsnip contains more folate. Both parsnip and russet potato contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Parsnip | Russet Potato | |
|---|---|---|
| Thiamin | 0.09 MG | 0.082 MG |
| Riboflavin | 0.05 MG | 0.033 MG |
| Niacin | 0.7 MG | 1.035 MG |
| Pantothenic acid | 0.6 MG | 0.301 MG |
| Vitamin B6 | 0.09 MG | 0.345 MG |
| Folate | 67 UG | 14 UG |
Minerals
calcium
Parsnip has 177% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Russet potato and parsnip contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both russet potato and parsnip are high in potassium. Russet potato has 11% more potassium than parsnip - russet potato has 417mg 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 russet potato contain small amounts of alpha linoleic acid (ALA).
| Parsnip | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.01 G |
| Total | 0.003 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both parsnip and russet potato contain small amounts of linoleic acid.
| Parsnip | Russet Potato | |
|---|---|---|
| linoleic acid | 0.041 G | 0.032 G |
| Total | 0.041 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Parsnip g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 russet potato or parsnip contain more calories in 100 grams?Russet potato and parsnip contain similar amounts of calories - russet potato has 79 calories in 100g and parsnip has 75 calories.
Does russet potato or parsnip have more carbohydrates?
By weight, russet potato and parsnip contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and parsnip has 18g of carbohydrates.
Does russet potato or parsnip contain more potassium?
Both russet potato and parsnip are high in potassium. Russet potato has 10% more potassium than parsnip - russet potato has 417mg of potassium in 100 grams and parsnip has 375mg of potassium.