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Arugula vs. Parsley — In-Depth Nutrition Comparison

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What are the main differences between Arugula and Parsley?

  • Arugula is richer in Manganese, while Parsley is higher in Vitamin K, Vitamin C, Iron, Vitamin A RAE, Folate, Copper, Fiber, Vitamin B3, and Zinc.
  • Parsley's daily need coverage for Vitamin K is 1276% higher.
  • Parsley has 2 times less Manganese than Arugula. Arugula has 0.321mg of Manganese, while Parsley has 0.16mg.

We used Arugula, raw and Parsley, fresh types in this comparison.

Infographic

Arugula vs Parsley 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 +15.9%
Contains less Sodium -51.8%
Contains more Manganese +100.6%
Contains more Selenium +200%
Contains more Iron +324.7%
Contains more Phosphorus +11.5%
Contains more Potassium +50.1%
Contains more Zinc +127.7%
Contains more Copper +96.1%
Equal in Magnesium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Contains more Calcium +15.9%
Contains less Sodium -51.8%
Contains more Manganese +100.6%
Contains more Selenium +200%
Contains more Iron +324.7%
Contains more Phosphorus +11.5%
Contains more Potassium +50.1%
Contains more Zinc +127.7%
Contains more Copper +96.1%
Equal in Magnesium - 50

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 +255%
Contains more Vitamin E +74.4%
Contains more Vitamin C +786.7%
Contains more Vitamin B1 +95.5%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +330.5%
Contains more Vitamin B6 +23.3%
Contains more Folate +56.7%
Contains more Vitamin K +1410.1%
Equal in Vitamin B5 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
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 +255%
Contains more Vitamin E +74.4%
Contains more Vitamin C +786.7%
Contains more Vitamin B1 +95.5%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +330.5%
Contains more Vitamin B6 +23.3%
Contains more Folate +56.7%
Contains more Vitamin K +1410.1%
Equal in Vitamin B5 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.1%
Contains more Fats +19.7%
Contains more Carbs +73.4%
Contains more Other +57.1%
Equal in Water - 87.71
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 Protein +15.1%
Contains more Fats +19.7%
Contains more Carbs +73.4%
Contains more Other +57.1%
Equal in Water - 87.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.8%
Contains more Polyunsaturated fat +157.3%
Contains more Monounsaturated Fat +502%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
Contains less Saturated Fat -34.8%
Contains more Polyunsaturated fat +157.3%
Contains more Monounsaturated Fat +502%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Parsley Opinion
Net carbs 2.05g 3.03g Parsley
Protein 2.58g 2.97g Parsley
Fats 0.66g 0.79g Parsley
Carbs 3.65g 6.33g Parsley
Calories 25kcal 36kcal Parsley
Sugar 2.05g 0.85g Parsley
Fiber 1.6g 3.3g Parsley
Calcium 160mg 138mg Arugula
Iron 1.46mg 6.2mg Parsley
Magnesium 47mg 50mg Parsley
Phosphorus 52mg 58mg Parsley
Potassium 369mg 554mg Parsley
Sodium 27mg 56mg Arugula
Zinc 0.47mg 1.07mg Parsley
Copper 0.076mg 0.149mg Parsley
Manganese 0.321mg 0.16mg Arugula
Selenium 0.3µg 0.1µg Arugula
Vitamin A 2373IU 8424IU Parsley
Vitamin A RAE 119µg 421µg Parsley
Vitamin E 0.43mg 0.75mg Parsley
Vitamin C 15mg 133mg Parsley
Vitamin B1 0.044mg 0.086mg Parsley
Vitamin B2 0.086mg 0.098mg Parsley
Vitamin B3 0.305mg 1.313mg Parsley
Vitamin B5 0.437mg 0.4mg Arugula
Vitamin B6 0.073mg 0.09mg Parsley
Folate 97µg 152µg Parsley
Vitamin K 108.6µg 1640µg Parsley
Tryptophan 0.045mg Parsley
Threonine 0.122mg Parsley
Isoleucine 0.118mg Parsley
Leucine 0.204mg Parsley
Lysine 0.181mg Parsley
Methionine 0.042mg Parsley
Phenylalanine 0.145mg Parsley
Valine 0.172mg Parsley
Histidine 0.061mg Parsley
Saturated Fat 0.086g 0.132g Arugula
Monounsaturated Fat 0.049g 0.295g Parsley
Polyunsaturated fat 0.319g 0.124g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Parsley
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
52%
Arugula
441%
Parsley
Minerals Daily Need Coverage Score
28%
Arugula
49%
Parsley

Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 1.2g)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.1)
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 Sodium?
Arugula
Arugula contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.046g)
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)

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.