Both mashed parsnips and mashed potatoes are popular side dishes, but is one healthier than the other? In this article, we’ll compare the nutritional profiles of mashed parsnips and potatoes to find out which one edges out the other in terms of health benefits.
Nutritional profile of parsnips vs potatoes
Parsnips and potatoes have some nutritional similarities, but there are a few key differences that impact their overall health profiles.
Here’s an overview of the main nutrients provided in 3.5 ounces (100 grams) of boiled, mashed parsnips and potatoes:
| Nutrient | Mashed parsnips | Mashed potatoes |
|---|---|---|
| Calories | 75 | 87 |
| Carbs | 17 grams | 20 grams |
| Fiber | 3 grams | 2 grams |
| Sugar | 4 grams | 1 gram |
| Protein | 1 gram | 2 grams |
| Fat | 0 grams | 0 grams |
| Vitamin C | 22% DV | 27% DV |
| Vitamin B6 | 12% DV | 18% DV |
| Potassium | 8% DV | 8% DV |
| Folate | 7% DV | 3% DV |
As you can see, parsnips and potatoes are fairly comparable when it comes to calories, carbs, protein and fat. However, parsnips contain a bit more fiber and folate. Potatoes are higher in vitamin C and vitamin B6. Both provide potassium.
Fiber
One of the biggest differences between parsnips and potatoes is their fiber content. Parsnips contain 3 grams of fiber per 3.5 ounce serving, while potatoes have just 2 grams.
Fiber promotes digestive health by adding bulk to stool and feeding the healthy bacteria in your gut. Getting enough fiber is also linked to a reduced risk of heart disease, diabetes and some cancers.
Most health authorities recommend getting at least 25 grams of fiber per day. While parsnips and potatoes won’t provide nearly that much in a typical serving, parsnips will contribute more toward your daily fiber needs.
Glycemic index
The glycemic index (GI) measures how much a food increases blood sugar. Foods with a high GI cause rapid spikes in blood sugar, while low GI foods have a more gradual effect.
Parsnips have a GI of 97, which is considered a high GI. Boiled potatoes have a GI around 78, which is classified as a high GI as well.
However, parsnips have a slightly lower glycemic load (GL). GL accounts for the amount of carbs in a serving, and parsnips contain fewer digestible carbs than potatoes.
In both cases, combining parsnips or potatoes with foods that have some protein, fat or fiber can help slow the absorption of sugar and keep blood sugar levels more stable.
Vitamins and minerals
When it comes to vitamins and minerals, parsnips stand out as an excellent source of folate, while potatoes are richer in vitamin C and vitamin B6.
Folate is important for cell growth and development. It may also protect against certain cancers and cognitive decline.
Vitamin C functions as an antioxidant to prevent cell damage. It also supports immune function and iron absorption.
Vitamin B6 aids over 100 enzyme reactions in the body and is crucial for metabolism, brain development and immune function.
Overall, parsnips and potatoes are both nutritious vegetables that provide different combinations of important vitamins and minerals.
Antioxidants
Antioxidants are compounds that help counteract oxidative damage caused by free radicals. Oxidative stress has been linked to diseases like cancer, diabetes and heart disease.
Parsnips contain several antioxidants, including falcarinol, falcarindiol, panaxydiol and methyl-falcarindiol. These antioxidants have demonstrated anticancer and anti-inflammatory activities in some studies.
Meanwhile, potatoes are rich in antioxidants like vitamin C, carotenoids, and flavonoids like quercetin and kukoamines. They have also been shown to have anticancer benefits.
Overall, both parsnips and potatoes provide beneficial antioxidants that can help reduce inflammation and may protect against chronic diseases.
Weight loss
When it comes to weight loss, both parsnips and potatoes can be incorporated into a healthy diet in moderation.
Potatoes have a bit more calories and carbs than parsnips, but the difference is minimal. More important is watching your portion sizes of either vegetable and enjoying them alongside other whole, nutritious foods as part of an overall healthy diet.
Preparing parsnips or potatoes by boiling, baking or roasting is preferable to frying. Skip high fat additions like butter, cream or cheeses. You can flavor them with herbs, spices, lemon juice or other low calorie alternatives instead.
Downsides
Parsnips and potatoes contain several nutrients and health-promoting compounds. However, there are some potential downsides to keep in mind as well.
Potatoes contain solanine and chaconine, two glycoalkaloids that may cause negative effects in large amounts. Parsnips also contain trace amounts of these.
In both vegetables, glycoalkaloid content increases when they are exposed to light or stored improperly. Peeling, chopping and proper cooking can reduce their levels.
Potatoes – especially white varieties – have also received criticism for their high glycemic index and potential to disrupt blood sugar control. As mentioned earlier, combining potatoes with fiber, protein or fat can help counteract this effect.
Sustainability
From an environmental standpoint, locally grown, seasonal parsnips may be more sustainable than imported or stored potatoes in some cases.
However, both vegetables have sustainability challenges. Parsnips require a long growing season, while potato farming uses large amounts of fertilizer and water.
Consider purchasing organic and locally sourced vegetables whenever possible, and limit food waste by planning meals ahead and storing produce properly.
Conclusion
When comparing nutritional content, parsnips have a few advantages over potatoes:
- More fiber
- More folate
- Slightly lower glycemic load
However, potatoes contain more vitamin C and vitamin B6 than parsnips.
Both vegetables provide antioxidants, vitamins, minerals, and a mix of starch and fiber. For this reason, they can both fit into a balanced diet.
Rather than designating one as “healthier,” the key is enjoying both in moderation as part of an overall nutritious eating pattern. Prepare them in healthy ways without a lot of added fat, salt or sugars.
Focus on getting a good balance of nutrients from a variety of whole foods each day, including plenty of vegetables. This approach is more important for your health than obsessing over a single food.
Both mashed parsnips and potatoes can be delicious options when eaten as part of a varied, plant-based diet. Choose fresh, local vegetables when possible and accompany them with other colorful produce, lean proteins, whole grains and healthy fats.