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Parsley vs Spinach - In-Depth Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 28, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Spinach raw
vs
Parsley

Summary

Spinach contains more manganese, folate, Vitamin E, Vitamin B6, Vitamin B2, and magnesium than parsley. It is also low in sugars and saturated fat.

Parsley is richer in Vitamin K, Vitamin C, Iron, and Vitamin B5 and has low sodium. B

Introduction

In this article, you can find a detailed description of the differences between spinach and parsley.

What's The Actual Difference?

Parsley and spinach are both used in cooking. Spinach is used as an independent dish in a baked form. Parsley is used as a flavoring or spice in a dry ground form. However, they differ in taste and appearance.

Parsley has a fresh, peppery flavor, a bright green color, and feathery leaves. It has solid, oblong leaves with a point at the end. Raw spinach has a mild, slightly sweet flavor that can be refreshing in salads, but the flavor becomes more acidic and robust when cooked. Spinach leaves are triangular or ovate and can be flat or puckered.

Nutrition

Below you can find the nutrition infographics that visually show the differences between parsnip and spinach.

Macronutrients

The main difference in macronutrient content is in carbs: parsley is two times higher in carbs than spinach. See the distribution of other nutrients in the infographic shown below. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +102.6%
Contains more Carbs +74.4%
Contains more Other +27.9%
Equal in Protein - 2.97
Equal in Water - 87.71
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more Fats +102.6%
Contains more Carbs +74.4%
Contains more Other +27.9%
Equal in Protein - 2.97
Equal in Water - 87.71
 

Carbs

Parsley has two times more carbs than spinach: it contains 6.33g of carbs per 100g, whereas spinach contains 3.63g of carbs per 100g. Parsley has 3.33g fiber and 3.02g net carbs. Spinach also has 2.2g of and 1.43g of net carbs.

They both are considered low carbs food.

Fats

Both spinach and parsley have fats of less than 1g. Spinach contains 0.39g of fat, and parsley has 0.79g of fat.

Cholesterol

Spinach and parsley have no cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +33.1%
Contains more Monounsaturated Fat +2850%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +33.1%
Contains more Monounsaturated Fat +2850%

Protein

Spinach and parsley have tiny and equal amounts of protein: 3g.

Calories

Both spinach and parsley are low in calories. Spinach contains 23 calories per 100g, whereas parsley contains 36 calories per 100g.

Vitamins

Parsley contains three times more Vitamin C, two times more Vitamin K, and more Vitamin B3, Vitamin B5, and Vitamin B1.

Parsley falls in the range of the top 12% of foods as a source of Vitamin C.

On the other hand, spinach contains more Vitamin B6, Vitamin B2, Vitamin A, Vitamin E, and folate. Spinach falls in the range of the top 10% of foods as a source of Vitamin A.

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 +11.3%
Contains more Vitamin E +170.7%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B6 +116.7%
Contains more Folate +27.6%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B5 +515.4%
Contains more Vitamin K +239.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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%
Contains more Vitamin A +11.3%
Contains more Vitamin E +170.7%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B6 +116.7%
Contains more Folate +27.6%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B5 +515.4%
Contains more Vitamin K +239.6%

Minerals

Parsley has a relatively higher amount of minerals than spinach. It contains more calcium, copper, zinc, phosphorus, iron, and less sodium than spinach.

Parsley falls in the range of the top 9% of foods as a source of iron. Spinach has more magnesium.

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 Magnesium +58%
Contains more Manganese +460.6%
Contains more Selenium +900%
Contains more Calcium +39.4%
Contains more Iron +128.8%
Contains more Phosphorus +18.4%
Contains less Sodium -29.1%
Contains more Zinc +101.9%
Contains more Copper +14.6%
Equal in Potassium - 554
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Contains more Magnesium +58%
Contains more Manganese +460.6%
Contains more Selenium +900%
Contains more Calcium +39.4%
Contains more Iron +128.8%
Contains more Phosphorus +18.4%
Contains less Sodium -29.1%
Contains more Zinc +101.9%
Contains more Copper +14.6%
Equal in Potassium - 554

Health Impact

Cardiovascular Health

Parsley's diuretic properties are most effective in hypertensive individuals and may aid in the removal of excess water from the body. Parsley is high in Vitamin K, which has anti-calcification properties in blood vessels, allowing for smooth blood flow and reducing the risk of plaque formation and atherosclerosis complications [1].

Spinach is high in nitrates, which have been shown to help moderate blood pressure and lower your risk of heart disease. In one study [2] of 27 people, eating spinach effectively reduced blood pressure. Several other studies have found similar results, indicating that spinach is beneficial to heart health.

Cancer

According to one study [3], parsley contains antioxidant flavonoids like apigenin, which has anti-carcinogenic properties in nearly all cancer cell lines.

Several human studies have found that eating spinach lowers the risk of prostate cancer. In one study [4], MGDG and SQDG (galactolipids) compounds in spinach were found to help slow tumor growth in the cervix. They also reduced the tumor's size. Consuming this leafy green may also aid in preventing breast cancer [5].

Diabetes

Parsley is high in Vitamin A. A new study [5] found that Vitamin A improves insulin-producing-cell function. The researchers first discovered that insulin-producing beta-cells have a high Vitamin A cell surface receptors concentration.

Moreover, parsnips are high in Vitamin C, a water-soluble vitamin that is a powerful antioxidant. According to some test-tube studies, it also contains polyacetylenes, which may have anti-cancer properties [6].

Eye Health

Spinach is high in zeaxanthin and lutein, which are carotenoids that give some vegetables their color. Human eyes contain a high concentration of these pigments, which protect your eyes from sun damage [7]. Furthermore, several studies show that zeaxanthin and lutein help prevent macular degeneration and cataracts, significant causes of blindness [8].

Side Effects

Allergy

Spinach allergies are rare; however, reactions to spinach ingestion appear similar to those of oral allergy syndrome. Parsley can cause food allergy symptoms in people who are allergic to pollen, especially those with allergic rhinitis [9].

Kidney stones

Spinach is one of the foods with high oxalate content. Kidney stones are usually formed in the case of excess oxalate consumption [10]. So, people with a high risk of nephrolithiasis should reduce spinach consumption [11]. 

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 28, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Spinach raw vs Parsley infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Parsley
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 Spinach raw Parsley Opinion
Net carbs 1.43g 3.03g Parsley
Protein 2.86g 2.97g Parsley
Fats 0.39g 0.79g Parsley
Carbs 3.63g 6.33g Parsley
Calories 23kcal 36kcal Parsley
Fructose 0.15g Spinach raw
Sugar 0.42g 0.85g Spinach raw
Fiber 2.2g 3.3g Parsley
Calcium 99mg 138mg Parsley
Iron 2.71mg 6.2mg Parsley
Magnesium 79mg 50mg Spinach raw
Phosphorus 49mg 58mg Parsley
Potassium 558mg 554mg Spinach raw
Sodium 79mg 56mg Parsley
Zinc 0.53mg 1.07mg Parsley
Copper 0.13mg 0.149mg Parsley
Manganese 0.897mg 0.16mg Spinach raw
Selenium 1µg 0.1µg Spinach raw
Vitamin A 9377IU 8424IU Spinach raw
Vitamin A RAE 469µg 421µg Spinach raw
Vitamin E 2.03mg 0.75mg Spinach raw
Vitamin C 28.1mg 133mg Parsley
Vitamin B1 0.078mg 0.086mg Parsley
Vitamin B2 0.189mg 0.098mg Spinach raw
Vitamin B3 0.724mg 1.313mg Parsley
Vitamin B5 0.065mg 0.4mg Parsley
Vitamin B6 0.195mg 0.09mg Spinach raw
Folate 194µg 152µg Spinach raw
Vitamin K 482.9µg 1640µg Parsley
Tryptophan 0.039mg 0.045mg Parsley
Threonine 0.122mg 0.122mg
Isoleucine 0.147mg 0.118mg Spinach raw
Leucine 0.223mg 0.204mg Spinach raw
Lysine 0.174mg 0.181mg Parsley
Methionine 0.053mg 0.042mg Spinach raw
Phenylalanine 0.129mg 0.145mg Parsley
Valine 0.161mg 0.172mg Parsley
Histidine 0.064mg 0.061mg Spinach raw
Saturated Fat 0.063g 0.132g Spinach raw
Monounsaturated Fat 0.01g 0.295g Parsley
Polyunsaturated fat 0.165g 0.124g Spinach raw

Which food is preferable for your diet?

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

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
181%
Spinach raw
441%
Parsley
Minerals Daily Need Coverage Score
45%
Spinach raw
49%
Parsley

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food contains less Sodium?
Parsley
Parsley contains less Sodium (difference - 23mg)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.