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Parsley vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between Parsley and Pumpkin

  • The amount of Vitamin K, Vitamin C, Iron, Folate, Vitamin A RAE, Calcium, Magnesium, Potassium, Fiber, and Zinc in Parsley is higher than in Pumpkin.
  • Parsley covers your daily Vitamin K needs 1366% more than Pumpkin.
  • Pumpkin has 28 times less Vitamin C than Parsley. Parsley has 133mg of Vitamin C, while Pumpkin has 4.7mg.

Specific food types used in this comparison are Parsley, fresh and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Parsley vs Pumpkin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +820%
Contains more Iron +987.7%
Contains more Magnesium +455.6%
Contains more Phosphorus +93.3%
Contains more Potassium +140.9%
Contains more Zinc +365.2%
Contains more Copper +63.7%
Contains more Manganese +79.8%
Contains less Sodium -98.2%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +820%
Contains more Iron +987.7%
Contains more Magnesium +455.6%
Contains more Phosphorus +93.3%
Contains more Potassium +140.9%
Contains more Zinc +365.2%
Contains more Copper +63.7%
Contains more Manganese +79.8%
Contains less Sodium -98.2%
Contains more Selenium +100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +46.4%
Contains more Vitamin C +2729.8%
Contains more Vitamin B1 +177.4%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B5 +99%
Contains more Vitamin B6 +104.5%
Contains more Folate +1588.9%
Contains more Vitamin K +204900%
Equal in Vitamin E - 0.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 506% 15% 0% 444% 22% 23% 25% 24% 21% 114% 0% 4100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +46.4%
Contains more Vitamin C +2729.8%
Contains more Vitamin B1 +177.4%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B5 +99%
Contains more Vitamin B6 +104.5%
Contains more Folate +1588.9%
Contains more Vitamin K +204900%
Equal in Vitamin E - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +312.5%
Contains more Fats +1028.6%
Contains more Carbs +29.2%
Contains more Other +254.8%
Equal in Water - 93.69
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +312.5%
Contains more Fats +1028.6%
Contains more Carbs +29.2%
Contains more Other +254.8%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3177.8%
Contains more Polyunsaturated fat +3000%
Contains less Saturated Fat -72%
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +3177.8%
Contains more Polyunsaturated fat +3000%
Contains less Saturated Fat -72%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parsley Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Parsley Pumpkin Opinion
Net carbs 3.03g 3.8g Pumpkin
Protein 2.97g 0.72g Parsley
Fats 0.79g 0.07g Parsley
Carbs 6.33g 4.9g Parsley
Calories 36kcal 20kcal Parsley
Sugar 0.85g 2.08g Parsley
Fiber 3.3g 1.1g Parsley
Calcium 138mg 15mg Parsley
Iron 6.2mg 0.57mg Parsley
Magnesium 50mg 9mg Parsley
Phosphorus 58mg 30mg Parsley
Potassium 554mg 230mg Parsley
Sodium 56mg 1mg Pumpkin
Zinc 1.07mg 0.23mg Parsley
Copper 0.149mg 0.091mg Parsley
Manganese 0.16mg 0.089mg Parsley
Selenium 0.1µg 0.2µg Pumpkin
Vitamin A 8424IU 5755IU Parsley
Vitamin A RAE 421µg 288µg Parsley
Vitamin E 0.75mg 0.8mg Pumpkin
Vitamin C 133mg 4.7mg Parsley
Vitamin B1 0.086mg 0.031mg Parsley
Vitamin B2 0.098mg 0.078mg Parsley
Vitamin B3 1.313mg 0.413mg Parsley
Vitamin B5 0.4mg 0.201mg Parsley
Vitamin B6 0.09mg 0.044mg Parsley
Folate 152µg 9µg Parsley
Vitamin K 1640µg 0.8µg Parsley
Tryptophan 0.045mg 0.009mg Parsley
Threonine 0.122mg 0.021mg Parsley
Isoleucine 0.118mg 0.023mg Parsley
Leucine 0.204mg 0.034mg Parsley
Lysine 0.181mg 0.039mg Parsley
Methionine 0.042mg 0.008mg Parsley
Phenylalanine 0.145mg 0.023mg Parsley
Valine 0.172mg 0.025mg Parsley
Histidine 0.061mg 0.011mg Parsley
Saturated Fat 0.132g 0.037g Pumpkin
Monounsaturated Fat 0.295g 0.009g Parsley
Polyunsaturated fat 0.124g 0.004g Parsley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
441%
Parsley
37%
Pumpkin
Minerals Daily Need Coverage Score
49%
Parsley
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.095g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 1.23g)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.