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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart 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 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 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 42% 233% 36% 25% 49% 8% 30% 50%
Contains more Calcium +15.9%
Contains less Sodium -51.8%
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" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 2373IU 8424IU Parsley
Vitamin E 0.43mg 0.75mg Parsley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 108.6µg 1640µg Parsley
Tryptophan mg 0.045mg Parsley
Threonine mg 0.122mg Parsley
Isoleucine mg 0.118mg Parsley
Leucine mg 0.204mg Parsley
Lysine mg 0.181mg Parsley
Methionine mg 0.042mg Parsley
Phenylalanine mg 0.145mg Parsley
Valine mg 0.172mg Parsley
Histidine mg 0.061mg Parsley
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
441
Parsley
Mineral Summary Score
29
Arugula
59
Parsley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Arugula
18%
Parsley
Carbohydrates
4%
Arugula
6%
Parsley
Fats
3%
Arugula
4%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.