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  6. Garlic vs. Parsley

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 RAE, 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
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.
Garlic
Garlic
7
:
3
Parsley
Parsley
Contains more Calcium +31.2%
Contains more Phosphorus +163.8%
Contains less Sodium -69.6%
Contains more Copper +100.7%
Contains more Manganese +945%
Contains more Selenium +14100%
Contains more Iron +264.7%
Contains more Magnesium +100%
Contains more Potassium +38.2%
Equal in Zinc - 1.07
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Parsley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Contains more Calcium +31.2%
Contains more Phosphorus +163.8%
Contains less Sodium -69.6%
Contains more Copper +100.7%
Contains more Manganese +945%
Contains more Selenium +14100%
Contains more Iron +264.7%
Contains more Magnesium +100%
Contains more Potassium +38.2%
Equal in Zinc - 1.07

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
Garlic
4
:
6
Parsley
Parsley
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +1272.2%
Contains more Vitamin A +93500%
Contains more Vitamin E +837.5%
Contains more Vitamin C +326.3%
Contains more Vitamin B3 +87.6%
Contains more Folate +4966.7%
Contains more Vitamin K +96370.6%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +1272.2%
Contains more Vitamin A +93500%
Contains more Vitamin E +837.5%
Contains more Vitamin C +326.3%
Contains more Vitamin B3 +87.6%
Contains more Folate +4966.7%
Contains more Vitamin K +96370.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Parsley
Parsley
Contains more Protein +114.1%
Contains more Carbs +422.3%
Contains more Fats +58%
Contains more Water +49.7%
Contains more Other +46.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
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
Contains more Protein +114.1%
Contains more Carbs +422.3%
Contains more Fats +58%
Contains more Water +49.7%
Contains more Other +46.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Parsley
Parsley
Contains less Saturated Fat -32.6%
Contains more Polyunsaturated fat +100.8%
Contains more Monounsaturated Fat +2581.8%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Parsley
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
Contains less Saturated Fat -32.6%
Contains more Polyunsaturated fat +100.8%
Contains more Monounsaturated 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
Net carbs 30.96g 3.03g Garlic
Protein 6.36g 2.97g Garlic
Fats 0.5g 0.79g Parsley
Carbs 33.06g 6.33g Garlic
Calories 149kcal 36kcal Garlic
Sugar 1g 0.85g Parsley
Fiber 2.1g 3.3g Parsley
Calcium 181mg 138mg Garlic
Iron 1.7mg 6.2mg Parsley
Magnesium 25mg 50mg Parsley
Phosphorus 153mg 58mg Garlic
Potassium 401mg 554mg Parsley
Sodium 17mg 56mg Garlic
Zinc 1.16mg 1.07mg Garlic
Copper 0.299mg 0.149mg Garlic
Manganese 1.672mg 0.16mg Garlic
Selenium 14.2µg 0.1µg Garlic
Vitamin A 9IU 8424IU Parsley
Vitamin A RAE 0µg 421µg Parsley
Vitamin E 0.08mg 0.75mg Parsley
Vitamin C 31.2mg 133mg Parsley
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
Folate 3µg 152µg Parsley
Vitamin K 1.7µg 1640µg Parsley
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
Saturated Fat 0.089g 0.132g Garlic
Monounsaturated Fat 0.011g 0.295g Parsley
Polyunsaturated fat 0.249g 0.124g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Parsley
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
441%
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.