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From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Parsnips

(Parsnips)  We occasionally buy parsnips for cooking in soups.  Their flavor is somewhere between carrots and turnips.  We see most parsnips being sold in printed plastic bags.  Look carefully to make sure they are free of mold and rot.  Parsnips are much less nutritious than the carrots they resemble in shape.  See the nutritional chart for both raw and cooked parsnips.

Parsnips, raw

Scientific Name:     Pastinaca sativa

NDB No:     11298

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup slices
-------
133 g
Proximates
Water
g
79.53
6
1.544
105.775
Energy
kcal
75
0
 
99.750
Energy
kj
314
0
 
417.620
Protein
g
1.20
1
 
1.596
Total lipid (fat)
g
0.30
1
 
0.399
Ash
g
0.98
1
 
1.303
Carbohydrate, by difference
g
17.99
0
 
23.927
Fiber, total dietary
g
4.9
0
 
6.517
Sugars, total
g
4.80
0
 
6.384
Minerals
Calcium, Ca
mg
36
2
 
47.880
Iron, Fe
mg
0.59
2
 
0.785
Magnesium, Mg
mg
29
2
 
38.570
Phosphorus, P
mg
71
2
 
94.430
Potassium, K
mg
375
2
 
498.750
Sodium, Na
mg
10
1
 
13.300
Zinc, Zn
mg
0.59
1
 
0.785
Copper, Cu
mg
0.120
1
 
0.160
Manganese, Mn
mg
0.560
1
 
0.745
Selenium, Se
mcg
1.8
0
 
2.394
Vitamins
Vitamin C, total ascorbic acid
mg
17.0
1
 
22.610
Thiamin
mg
0.090
1
 
0.120
Riboflavin
mg
0.050
1
 
0.067
Niacin
mg
0.700
1
 
0.931
Pantothenic acid
mg
0.600
0
 
0.798
Vitamin B-6
mg
0.090
0
 
0.120
Folate, total
mcg
67
4
6.900
89.110
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
67
4
6.900
89.110
Folate, DFE
mcg_DFE
67
0
 
89.110
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
0
0
 
0.000
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
1.49
0
 
1.982
Vitamin K (phylloquinone)
mcg
22.5
0
 
29.925
Lipids
Fatty acids, total saturated
g
0.050
0
 
0.067
14:0
g
0.003
1
 
0.004
16:0
g
0.030
1
 
0.040
18:0
g
0.014
1
 
0.019
Fatty acids, total monounsaturated
g
0.112
0
 
0.149
16:1 undifferentiated
g
0.003
1
 
0.004
18:1 undifferentiated
g
0.102
1
 
0.136
Fatty acids, total polyunsaturated
g
0.047
0
 
0.063
18:2 undifferentiated
g
0.041
1
 
0.055
18:3 undifferentiated
g
0.003
1
 
0.004
Cholesterol
mg
0
0
 
0.000
Other
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
0
0
 
0.000
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

Parsnips, cooked, boiled, drained, without salt

NDB No:     11299

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
.5 cup slices
-------
78 g
Proximates
Water
g
80.24
7
 
62.587
Energy
kcal
71
0
 
55.380
Energy
kj
299
0
 
233.220
Protein
g
1.32
5
0.075
1.030
Total lipid (fat)
g
0.30
5
 
0.234
Ash
g
1.13
5
 
0.881
Carbohydrate, by difference
g
17.01
0
 
13.268
Fiber, total dietary
g
3.6
2
 
2.808
Sugars, total
g
4.80
0
 
3.744
Minerals
Calcium, Ca
mg
37
0
 
28.860
Iron, Fe
mg
0.58
5
 
0.452
Magnesium, Mg
mg
29
0
 
22.620
Phosphorus, P
mg
69
0
 
53.820
Potassium, K
mg
367
0
 
286.260
Sodium, Na
mg
10
0
 
7.800
Zinc, Zn
mg
0.26
5
 
0.203
Copper, Cu
mg
0.138
5
 
0.108
Manganese, Mn
mg
0.294
5
 
0.229
Selenium, Se
mcg
1.7
0
 
1.326
Vitamins
Vitamin C, total ascorbic acid
mg
13.0
0
 
10.140
Thiamin
mg
0.083
0
 
0.065
Riboflavin
mg
0.051
0
 
0.040
Niacin
mg
0.724
0
 
0.565
Pantothenic acid
mg
0.588
0
 
0.459
Vitamin B-6
mg
0.093
0
 
0.073
Folate, total
mcg
58
0
 
45.240
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
58
0
 
45.240
Folate, DFE
mcg_DFE
58
0
 
45.240
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
0
0
 
0.000
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
1.00
0
 
0.780
Vitamin K (phylloquinone)
mcg
1.0
0
 
0.780
Lipids
Fatty acids, total saturated
g
0.050
0
 
0.039
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.003
0
 
0.002
16:0
g
0.030
0
 
0.023
18:0
g
0.014
0
 
0.011
Fatty acids, total monounsaturated
g
0.112
0
 
0.087
16:1 undifferentiated
g
0.003
0
 
0.002
18:1 undifferentiated
g
0.102
0
 
0.080
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.047
0
 
0.037
18:2 undifferentiated
g
0.041
0
 
0.032
18:3 undifferentiated
g
0.003
0
 
0.002
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
0
0
 
0.000
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

 

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-27)

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