Parsnip vs. Spinach
Nutrition comparison of Parsnip and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsnip
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsnip and spinach:
- Both spinach and parsnip are high in Vitamin C, dietary fiber and potassium.
- Spinach has 10.4 times less sugar than parsnip.
- Spinach has 3.9 times less carbohydrates than parsnip.
- Spinach has 69% less calories than parsnip.
- Spinach has more riboflavin, Vitamin B6 and folate, however, parsnip contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Parsnip (Parsnips, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 69% less calories than parsnip - spinach has 23 calories per 100 grams and parsnip has 75 calories.
| Parsnip | Spinach | |
|---|---|---|
| Protein | 6% | 40% |
| Carbohydrates | 91% | 49% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.9 times less carbohydrates than parsnip - spinach has 3.6g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Both spinach and parsnip are high in dietary fiber. Parsnip has 123% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Spinach has 10.4 times less sugar than parsnip - spinach has 0.42g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Spinach has 138% more protein than parsnip - spinach has 2.9g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both spinach and parsnip are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and parsnip has 0.05g of saturated fat.
Vitamins
Vitamin C
Both spinach and parsnip are high in Vitamin C. Spinach has 65% more Vitamin C than parsnip - spinach has 28.1mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than parsnip - spinach has 469ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Spinach and parsnip contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 20 times more Vitamin K than parsnip - spinach has 482.9ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate, however, parsnip contains more pantothenic acid. Both parsnip and spinach contain significant amounts of thiamin and niacin.
| Parsnip | Spinach | |
|---|---|---|
| Thiamin | 0.09 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.189 MG |
| Niacin | 0.7 MG | 0.724 MG |
| Pantothenic acid | 0.6 MG | 0.065 MG |
| Vitamin B6 | 0.09 MG | 0.195 MG |
| Folate | 67 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 175% more calcium than parsnip - spinach has 99mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Spinach is a great source of iron and it has 359% more iron than parsnip - spinach has 2.7mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Both spinach and parsnip are high in potassium. Spinach has 49% more potassium than parsnip - spinach has 558mg of potassium per 100 grams and parsnip has 375mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Parsnip | Spinach | |
|---|---|---|
| Quercetin | 0.99 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than parsnip per 100 grams.
| Parsnip | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.138 G |
| Total | 0.003 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both parsnip and spinach contain small amounts of linoleic acid.
| Parsnip | Spinach | |
|---|---|---|
| linoleic acid | 0.041 G | 0.026 G |
| Total | 0.041 G | 0.026 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 (%) |
Spinach 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 spinach or parsnip contain more calories in 100 grams?Spinach has 70% less calories than parsnip - spinach has 23 calories in 100g and parsnip has 75 calories.
Is spinach or parsnip better for protein?
Spinach has 140% more protein than parsnip - spinach has 2.9g of protein per 100 grams and parsnip has 1.2g of protein.
Does spinach or parsnip have more carbohydrates?
By weight, spinach has 3.9 times fewer carbohydrates than parsnip - spinach has 3.6g of carbs for 100g and parsnip has 18g of carbohydrates.
Does spinach or parsnip contain more calcium?
Spinach is a rich source of calcium and it has 180% more calcium than parsnip - spinach has 99mg of calcium in 100 grams and parsnip has 36mg of calcium.
Does spinach or parsnip contain more potassium?
Both spinach and parsnip are high in potassium. Spinach has 50% more potassium than parsnip - spinach has 558mg of potassium in 100 grams and parsnip has 375mg of potassium.