Parsnip vs. Squash
Nutrition comparison of Parsnip and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsnip
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsnip and squash:
- Both squash and parsnip are high in Vitamin C, dietary fiber and potassium.
- Parsnip has more riboflavin and folate.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Parsnip (Parsnips, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 47% less calories than parsnip - squash has 40 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, parsnip is similar to squash for protein, carbs and fat. Parsnip has a macronutrient ratio of 6:91:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsnip | Squash | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 91% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 42% less carbohydrates than parsnip - squash has 10.5g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both squash and parsnip are high in dietary fiber. Parsnip has 53% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Squash and parsnip contain similar amounts of sugar - squash has 2g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Squash and parsnip contain similar amounts of protein - squash has 0.9g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both squash and parsnip are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and parsnip has 0.05g of saturated fat.
Vitamins
Vitamin C
Both squash and parsnip are high in Vitamin C. Squash is very similar to squash for Vitamin C - squash has 15.1mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than parsnip - squash has 558ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Squash and parsnip contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Parsnip has 21 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Parsnip has more riboflavin and folate. Both parsnip and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Parsnip | Squash | |
|---|---|---|
| Thiamin | 0.09 MG | 0.072 MG |
| Riboflavin | 0.05 MG | 0.017 MG |
| Niacin | 0.7 MG | 0.969 MG |
| Pantothenic acid | 0.6 MG | 0.359 MG |
| Vitamin B6 | 0.09 MG | 0.124 MG |
| Folate | 67 UG | 19 UG |
Minerals
calcium
Squash and parsnip contain similar amounts of calcium - squash has 41mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Squash and parsnip contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both squash and parsnip are high in potassium. Parsnip has 32% more potassium than squash - squash has 284mg of potassium per 100 grams and parsnip has 375mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than parsnip per 100 grams.
| Parsnip | Squash | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.024 G |
| Total | 0.003 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both parsnip and squash contain small amounts of linoleic acid.
| Parsnip | Squash | |
|---|---|---|
| linoleic acid | 0.041 G | 0.014 G |
| Total | 0.041 G | 0.014 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.
Parsnip g
()
|
Daily Values (%) |
Cooked Squash 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 squash or parsnip contain more calories in 100 grams?Squash has 50% less calories than parsnip - squash has 40 calories in 100g and parsnip has 75 calories.
Does squash or parsnip have more carbohydrates?
By weight, squash has 40% fewer carbohydrates than parsnip - squash has 10.5g of carbs for 100g and parsnip has 18g of carbohydrates.
Does squash or parsnip contain more potassium?
Both squash and parsnip are high in potassium. Parsnip has 30% more potassium than squash - squash has 284mg of potassium in 100 grams and parsnip has 375mg of potassium.