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  6. Parsley vs. Spinach

Parsley vs. Spinach — In-Depth Nutrition Comparison

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A recap on differences between Parsley and Spinach

  • Parsley is higher in Vitamin K, Vitamin C, Iron, and Vitamin B3, yet Spinach is higher in Manganese, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin E , and Magnesium.
  • Parsley covers your daily Vitamin K needs 955% more than Spinach.
  • Parsley contains 14 times more Vitamin C than Spinach. While Parsley contains 133mg of Vitamin C, Spinach contains only 9.8mg.

Food varieties used in this article are Parsley, fresh and Spinach, cooked, boiled, drained, without salt.

Infographic

Parsley vs Spinach 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.
Parsley
Parsley
6
:
4
Spinach
Spinach
Contains more Iron +73.7%
Contains more Potassium +18.9%
Contains less Sodium -20%
Contains more Zinc +40.8%
Contains more Magnesium +74%
Contains more Copper +16.8%
Contains more Manganese +484.4%
Contains more Selenium +1400%
Equal in Calcium - 136
Equal in Phosphorus - 56
Parsley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Iron +73.7%
Contains more Potassium +18.9%
Contains less Sodium -20%
Contains more Zinc +40.8%
Contains more Magnesium +74%
Contains more Copper +16.8%
Contains more Manganese +484.4%
Contains more Selenium +1400%
Equal in Calcium - 136
Equal in Phosphorus - 56

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.
Parsley
Parsley
5
:
5
Spinach
Spinach
Contains more Vitamin C +1257.1%
Contains more Vitamin B3 +168%
Contains more Vitamin B5 +175.9%
Contains more Vitamin K +232.3%
Contains more Vitamin A +24.4%
Contains more Vitamin E +177.3%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +140.8%
Contains more Vitamin B6 +168.9%
Equal in Folate - 146
Parsley
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +1257.1%
Contains more Vitamin B3 +168%
Contains more Vitamin B5 +175.9%
Contains more Vitamin K +232.3%
Contains more Vitamin A +24.4%
Contains more Vitamin E +177.3%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +140.8%
Contains more Vitamin B6 +168.9%
Equal in Folate - 146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsley
Parsley
3
:
1
Spinach
Spinach
Contains more Fats +203.8%
Contains more Carbs +68.8%
Contains more Other +21.5%
Equal in Protein - 2.97
Equal in Water - 91.21
Parsley
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +203.8%
Contains more Carbs +68.8%
Contains more Other +21.5%
Equal in Protein - 2.97
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsley
Parsley
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +4816.7%
Contains more Polyunsaturated fat +13.8%
Contains less Saturated Fat -67.4%
Parsley
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +4816.7%
Contains more Polyunsaturated fat +13.8%
Contains less Saturated Fat -67.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsley Spinach Opinion
Net carbs 3.03g 1.35g Parsley
Protein 2.97g 2.97g
Fats 0.79g 0.26g Parsley
Carbs 6.33g 3.75g Parsley
Calories 36kcal 23kcal Parsley
Sugar 0.85g 0.43g Spinach
Fiber 3.3g 2.4g Parsley
Calcium 138mg 136mg Parsley
Iron 6.2mg 3.57mg Parsley
Magnesium 50mg 87mg Spinach
Phosphorus 58mg 56mg Parsley
Potassium 554mg 466mg Parsley
Sodium 56mg 70mg Parsley
Zinc 1.07mg 0.76mg Parsley
Copper 0.149mg 0.174mg Spinach
Manganese 0.16mg 0.935mg Spinach
Selenium 0.1µg 1.5µg Spinach
Vitamin A 8424IU 10481IU Spinach
Vitamin A RAE 421µg 524µg Spinach
Vitamin E 0.75mg 2.08mg Spinach
Vitamin C 133mg 9.8mg Parsley
Vitamin B1 0.086mg 0.095mg Spinach
Vitamin B2 0.098mg 0.236mg Spinach
Vitamin B3 1.313mg 0.49mg Parsley
Vitamin B5 0.4mg 0.145mg Parsley
Vitamin B6 0.09mg 0.242mg Spinach
Folate 152µg 146µg Parsley
Vitamin K 1640µg 493.6µg Parsley
Tryptophan 0.045mg 0.04mg Parsley
Threonine 0.122mg 0.127mg Spinach
Isoleucine 0.118mg 0.152mg Spinach
Leucine 0.204mg 0.231mg Spinach
Lysine 0.181mg 0.182mg Spinach
Methionine 0.042mg 0.055mg Spinach
Phenylalanine 0.145mg 0.134mg Parsley
Valine 0.172mg 0.168mg Parsley
Histidine 0.061mg 0.066mg Spinach
Saturated Fat 0.132g 0.043g Spinach
Monounsaturated Fat 0.295g 0.006g Parsley
Polyunsaturated fat 0.124g 0.109g Parsley

Which food is preferable for your diet?

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

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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
183%
Spinach
Minerals Daily Need Coverage Score
49%
Parsley
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food contains less Sodium?
Parsley
Parsley contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.