Parsnips vs potato: nutrition compared
Full comparison · Calories · Carbs · Healthier
Per 3.5 oz (100 g), parsnips has 71 calories and 1.3 g of protein; potato has 93 calories and 2.5 g. Fiber: 3.6 g vs 2.2 g.
Where each one is ahead
- Parsnips has clearly more fiber (13% DV vs 8%), folate (14% DV vs 7%).
Side by side, per 3.5 oz (100 g)
| Parsnips | Potato | |
|---|---|---|
| Calories | 71 calories | 93 calories |
| Protein | 1.3 g (3% DV) | 2.5 g (5% DV) |
| Fat | 0.3 g (0% DV) | 0.13 g (0% DV) |
| Saturated fat | 0.05 g (0% DV) | 0.03 g (0% DV) |
| Carbohydrate | 17 g (6% DV) | 21.1 g (8% DV) |
| Fiber | 3.6 g (13% DV) | 2.2 g (8% DV) |
| Total sugars | 4.8 g | 1.2 g |
| Sodium | 10 mg (0% DV) | 10 mg (0% DV) |
| Potassium | 367 mg (8% DV) | 535 mg (11% DV) |
| Calcium | 37 mg (3% DV) | 15 mg (1% DV) |
| Iron | 0.6 mg (3% DV) | 1.1 mg (6% DV) |
| Magnesium | 29 mg (7% DV) | 28 mg (7% DV) |
| Vitamin A | 0 mcg | 1 mcg (0% DV) |
| Vitamin C | 13 mg (14% DV) | 9.6 mg (11% DV) |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin K | 1 mcg (1% DV) | 2 mcg (2% DV) |
| Folate | 58 mcg (14% DV) | 28 mcg (7% DV) |
| Vitamin B12 | 0 mcg | 0 mcg |
| Cholesterol | 0 mg | 0 mg |
— not reported by USDA for this food.
Per typical serving
Servings differ: 0.5 cup slices (2.8 oz, 78 g) of parsnips and 1 serving (5.2 oz, 148 g) of potato, the serving sizes we use for each (USDA household measures; 4 oz for meat and fish).
| Parsnips | Potato | |
|---|---|---|
| Calories | 55 calories | 138 calories |
| Protein | 1 g (2% DV) | 3.7 g (7% DV) |
| Fat | 0.23 g (0% DV) | 0.19 g (0% DV) |
| Saturated fat | 0.04 g (0% DV) | 0.05 g (0% DV) |
| Carbohydrate | 13.3 g (5% DV) | 31.3 g (11% DV) |
| Fiber | 2.8 g (10% DV) | 3.3 g (12% DV) |
| Total sugars | 3.7 g | 1.7 g |
| Sodium | 7.8 mg (0% DV) | 15 mg (1% DV) |
| Potassium | 286 mg (6% DV) | 792 mg (17% DV) |
— not reported by USDA for this food.
What the numbers don't tell you
Boiled parsnip comes out a little lighter than baked potato, 71 calories against 93 per 3.5 oz (100 g), with more fiber, 3.6 g against 2.2 g, and more sugar, 4.8 g against 1.2 g. Potato has more potassium.
For potato, cooking matters most. In three large US cohorts, each extra three servings of French fries a week went with a 20 percent higher rate of type 2 diabetes, while baked, boiled or mashed potato showed no significant link. These are observational data. A potato boiled in its skin keeps 90 percent of its folate.
Each root has its own caution. EFSA found a health concern for infants and toddlers from the natural toxins in potato, and peeling removes a quarter to three quarters of them. In one surgical study, potato eaten before anesthesia prolonged the block from a common muscle relaxant, so mention a potato meal before surgery. Parsnip compounds can cause phytophotodermatitis, a skin reaction triggered by sunlight, and diseased roots at high concentration harmed internal tissues. What small amounts eaten over years do in people is unknown. In 36 adults, six days on a parsnip-family diet slowed CYP1A2, an enzyme tracked through caffeine breakdown. No one measured an effect on medicines.
Boil or bake either, keep fries occasional, peel potatoes for small children, and choose firm, sound parsnips.
Evidence behind this note
- Level C Three servings of chips a week tracked with a fifth more diabetes, and the same amount of boiled or baked potato tracked with nothing. BMJ, 2025
- Level E The Nordic review written to set guidelines concluded the evidence on potatoes is very limited and that how you cook them is what matters. Food Nutr Res, 2024
- Level E Boil a potato in its skin and it keeps nine tenths of its folate. Peel it first and pour the water away, and a quarter of the folate goes down the sink. Bake it in the skin and the potassium stays put entirely. USDA Table of Nutrient Retention Factors, Release 6 (2007), Agricultural Research Service
- Level E Europe assessed the natural toxins in potato and found a health concern for babies and toddlers at ordinary intakes, and for adults only at the high end. Peeling removes a quarter to three quarters of them. EFSA, Glycoalkaloids in potatoes: public health risks assessed, 2020
- Level D Parsnip is dominated by furanocoumarins, which cause phytophotodermatitis on skin contact plus sunlight, and diseased roots at high concentration damaged internal organs shielded from UV. Food Science & Nutrition, 2026
- Level D The 2026 review of parsnip states plainly that the toxicology of its furanocoumarins in humans, especially chronic low dose intake from food, is still not understood. Food Science & Nutrition, 2026
- Level B Six days of a diet built on the parsnip family lowered CYP1A2 activity in 36 adults, while cabbage-family vegetables raised it, in a randomized crossover feeding study. Carcinogenesis, 2000
- Level E US survey coding puts a cup of cooked parsnip at 160 g and one whole parsnip at 100 g. USDA FNDDS, FDC 2709955
- Level E A medium baked potato weighs 10 oz (285 grams) and a medium boiled one weighs 170. Same word, same vegetable, and nearly double the food on the plate. USDA FNDDS 2021-2023, FoodData Central
- Level C Potatoes block the enzyme that clears a common anaesthetic muscle relaxant, and a normal portion eaten in the last meal before surgery measurably stretched out both the block and the waking up. Krivoy et al., Journal of Clinical Monitoring and Computing, 2013
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Parsnips: fiber, folate and a sap that burns in sunlight
- Potato: chilling it, and the enzyme before surgery
Rankings and guides
- Protein: what it does and how much you need
- Fiber: what it does and how much you need
- Which foods are highest in protein?
- Potato: full nutrition facts
More comparisons
Where the numbers come from
- Parsnips: USDA FoodData Central, Parsnips, cooked, boiled, drained, without salt, FDC ID 170009 · all forms of parsnips
- Potato: USDA FoodData Central, Potatoes, baked, flesh and skin, without salt, FDC ID 170093 · full profile · all forms of potato
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ; the links show them. % DV uses FDA Daily Values for adults. How we verify.