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Garlic vs. Parsley — In-Depth Nutrition Comparison

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Important differences between Garlic and Parsley

  • Garlic has more Vitamin B6, Manganese, Selenium, Copper, and Phosphorus, however, Parsley has more Vitamin K, Vitamin C, Iron, Vitamin A, and Folate.
  • Parsley's daily need coverage for Vitamin K is 1365% more.
  • Garlic has 142 times more Selenium than Parsley. Garlic has 14.2µg of Selenium, while Parsley has 0.1µg.

The food varieties used in the comparison are Garlic, raw and Parsley, fresh.

Infographic

Garlic 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more CalciumCalcium +31.2%
Contains more CopperCopper +100.7%
Contains more PhosphorusPhosphorus +163.8%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +945%
Contains more SeleniumSelenium +14100%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +264.7%
~equal in Zinc ~1.07mg

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.
Garlic
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 443% 505% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin B1Vitamin B1 +132.6%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +1272.2%
Contains more CholineCholine +81.3%
Contains more Vitamin CVitamin C +326.3%
Contains more Vitamin AVitamin A +93500%
Contains more Vitamin EVitamin E +837.5%
Contains more Vitamin B3Vitamin B3 +87.6%
Contains more Vitamin KVitamin K +96370.6%
Contains more FolateFolate +4966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 ProteinProtein +114.1%
Contains more CarbsCarbs +422.3%
Contains more FatsFats +58%
Contains more WaterWater +49.7%
Contains more OtherOther +46.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
24% 54% 23%
Saturated Fat: Sat. Fat 0.132 g
Monounsaturated Fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated Fat -32.6%
Contains more Poly. FatPolyunsaturated fat +100.8%
Contains more Mono. FatMonounsaturated Fat +2581.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Parsley Opinion
Calories 149kcal 36kcal Garlic
Protein 6.36g 2.97g Garlic
Fats 0.5g 0.79g Parsley
Vitamin C 31.2mg 133mg Parsley
Net carbs 30.96g 3.03g Garlic
Carbs 33.06g 6.33g Garlic
Magnesium 25mg 50mg Parsley
Calcium 181mg 138mg Garlic
Potassium 401mg 554mg Parsley
Iron 1.7mg 6.2mg Parsley
Sugar 1g 0.85g Parsley
Fiber 2.1g 3.3g Parsley
Copper 0.299mg 0.149mg Garlic
Zinc 1.16mg 1.07mg Garlic
Phosphorus 153mg 58mg Garlic
Sodium 17mg 56mg Garlic
Vitamin A 9IU 8424IU Parsley
Vitamin A 0µg 421µg Parsley
Vitamin E 0.08mg 0.75mg Parsley
Manganese 1.672mg 0.16mg Garlic
Selenium 14.2µg 0.1µg Garlic
Vitamin B1 0.2mg 0.086mg Garlic
Vitamin B2 0.11mg 0.098mg Garlic
Vitamin B3 0.7mg 1.313mg Parsley
Vitamin B5 0.596mg 0.4mg Garlic
Vitamin B6 1.235mg 0.09mg Garlic
Vitamin K 1.7µg 1640µg Parsley
Folate 3µg 152µg Parsley
Choline 23.2mg 12.8mg Garlic
Saturated Fat 0.089g 0.132g Garlic
Monounsaturated Fat 0.011g 0.295g Parsley
Polyunsaturated fat 0.249g 0.124g Garlic
Tryptophan 0.066mg 0.045mg Garlic
Threonine 0.157mg 0.122mg Garlic
Isoleucine 0.217mg 0.118mg Garlic
Leucine 0.308mg 0.204mg Garlic
Lysine 0.273mg 0.181mg Garlic
Methionine 0.076mg 0.042mg Garlic
Phenylalanine 0.183mg 0.145mg Garlic
Valine 0.291mg 0.172mg Garlic
Histidine 0.113mg 0.061mg Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Parsley
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Garlic
408%
Parsley
Minerals Daily Need Coverage Score
67%
Garlic
49%
Parsley

Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 0.15g)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.3)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.