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.
Detailed nutritional comparison of parsnip and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Parsnip src
Image of Russet Potato src

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, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Parsnip Russet Potato
Protein 6% 10%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Parsnip or Russet Potato .

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)) .

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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.