Parsnip vs. Pumpkin Puree

Nutrition comparison of Parsnip and Pumpkin Puree


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of parsnip versus pumpkin puree (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in parsnip and pumpkin puree:

  • Both pumpkin puree and parsnip are high in dietary fiber and potassium.
  • Parsnip has more thiamin and folate.
  • Parsnip is a great source of Vitamin C.
  • Pumpkin puree has 55% less calories than parsnip.
  • Pumpkin puree has 55% less carbohydrates than parsnip.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of parsnip and pumpkin puree 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 Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Parsnip src
Image of Pumpkin Puree src

Calories and Carbs

calories

Pumpkin puree has 55% less calories than parsnip - pumpkin puree has 34 calories per 100 grams and parsnip has 75 calories.

For macronutrient ratios, parsnip is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Parsnip has a macronutrient ratio of 6:91:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Parsnip Pumpkin Puree
Protein 6% 11%
Carbohydrates 91% 82%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 55% less carbohydrates than parsnip - pumpkin puree has 8.1g of total carbs per 100 grams and parsnip has 18g of carbohydrates.

dietary fiber

Both pumpkin puree and parsnip are high in dietary fiber. Parsnip has 69% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.

sugar

Pumpkin puree and parsnip contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and parsnip has 4.8g of sugar.

Protein

protein

Pumpkin puree and parsnip contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and parsnip has 1.2g of protein.

Fat

saturated fat

Both pumpkin puree and parsnip are low in saturated fat - pumpkin puree has 0.15g 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 305% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than parsnip - pumpkin puree has 778ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.

Vitamin E

Pumpkin puree and parsnip contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.

Vitamin K

Pumpkin puree and parsnip contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.

The B Vitamins

Parsnip has more thiamin and folate. Both parsnip and pumpkin puree contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Parsnip Pumpkin Puree
Thiamin 0.09 MG 0.024 MG
Riboflavin 0.05 MG 0.054 MG
Niacin 0.7 MG 0.367 MG
Pantothenic acid 0.6 MG 0.4 MG
Vitamin B6 0.09 MG 0.056 MG
Folate 67 UG 12 UG

Minerals

calcium

Parsnip has 38% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and parsnip has 36mg of calcium.

iron

Pumpkin puree has 136% more iron than parsnip - pumpkin puree has 1.4mg of iron per 100 grams and parsnip has 0.59mg of iron.

potassium

Both pumpkin puree and parsnip are high in potassium. Parsnip has 82% more potassium than pumpkin puree - pumpkin puree has 206mg 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 pumpkin puree contain small amounts of alpha linoleic acid (ALA).

Parsnip Pumpkin Puree
alpha linoleic acid 0.003 G 0.008 G
Total 0.003 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both parsnip and pumpkin puree contain small amounts of linoleic acid.

Parsnip Pumpkin Puree
linoleic acid 0.041 G 0.007 G
Total 0.041 G 0.007 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 Pumpkin Puree .

Note: The specific food items compared are: Parsnip (Parsnips, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or parsnip contain more calories in 100 grams?
Pumpkin puree has 60% less calories than parsnip - pumpkin puree has 34 calories in 100g and parsnip has 75 calories.

Does pumpkin puree or parsnip have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than parsnip - pumpkin puree has 8.1g of carbs for 100g and parsnip has 18g of carbohydrates.

Does pumpkin puree or parsnip contain more potassium?
Both pumpkin puree and parsnip are high in potassium. Parsnip has 80% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and parsnip has 375mg of potassium.