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Kiwi vs. Parsley — In-Depth Nutrition Comparison

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A recap on the differences between kiwi and parsley

  • Parsley is higher than kiwi in vitamin K, vitamin A, iron, vitamin C, folate, calcium, zinc, magnesium, potassium, and vitamin B3.
  • Parsley covers your daily vitamin K needs 1333% more than kiwi.
  • The glycemic index of parsley is lower.

Food varieties used in this article are Kiwifruit, green, raw and Parsley, fresh.

Infographic

Kiwi 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.
Kiwi
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 less SodiumSodium -94.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +194.1%
Contains more CalciumCalcium +305.9%
Contains more PotassiumPotassium +77.6%
Contains more IronIron +1900%
Contains more CopperCopper +14.6%
Contains more ZincZinc +664.3%
Contains more PhosphorusPhosphorus +70.6%
Contains more ManganeseManganese +63.3%

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.
Kiwi
Kiwi
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 443% 0% 140% 15% 22% 23% 25% 24% 21% 0% 4100% 114%
Contains more Vitamin EVitamin E +94.7%
Contains more Vitamin CVitamin C +43.5%
Contains more Vitamin AVitamin A +10425%
Contains more Vitamin B1Vitamin B1 +218.5%
Contains more Vitamin B2Vitamin B2 +292%
Contains more Vitamin B3Vitamin B3 +285%
Contains more Vitamin B5Vitamin B5 +118.6%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin KVitamin K +3969.5%
Contains more FolateFolate +508%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Parsley DV% diff.
Vitamin K 40.3µg 1640µg 1333%
Iron 0.31mg 6.2mg 74%
Vitamin A 4µg 421µg 46%
Vitamin C 92.7mg 133mg 45%
Folate 25µg 152µg 32%
Calcium 34mg 138mg 10%
Magnesium 17mg 50mg 8%
Zinc 0.14mg 1.07mg 8%
Potassium 312mg 554mg 7%
Vitamin B2 0.025mg 0.098mg 6%
Vitamin B3 0.341mg 1.313mg 6%
Vitamin E 1.46mg 0.75mg 5%
Vitamin B1 0.027mg 0.086mg 5%
Fructose 4.35g 5%
Protein 1.14g 2.97g 4%
Vitamin B5 0.183mg 0.4mg 4%
Carbs 14.66g 6.33g 3%
Phosphorus 34mg 58mg 3%
Manganese 0.098mg 0.16mg 3%
Copper 0.13mg 0.149mg 2%
Sodium 3mg 56mg 2%
Vitamin B6 0.063mg 0.09mg 2%
Calories 61kcal 36kcal 1%
Fiber 3g 3.3g 1%
Choline 7.8mg 12.8mg 1%
Monounsaturated fat 0.047g 0.295g 1%
Polyunsaturated fat 0.287g 0.124g 1%
Protein per 100 calories 1.9g 8.3g N/A
Calories per 10 g protein 535kcal 121kcal N/A
Weight per 100 calories 164g 278g N/A
Fats 0.52g 0.79g 0%
Net carbs 11.66g 3.03g N/A
Sugar 8.99g 0.85g N/A
Selenium 0.2µg 0.1µg 0%
Saturated fat 0.029g 0.132g 0%
Tryptophan 0.015mg 0.045mg 0%
Threonine 0.047mg 0.122mg 0%
Isoleucine 0.051mg 0.118mg 0%
Leucine 0.066mg 0.204mg 0%
Lysine 0.061mg 0.181mg 0%
Methionine 0.024mg 0.042mg 0%
Phenylalanine 0.044mg 0.145mg 0%
Valine 0.057mg 0.172mg 0%
Histidine 0.027mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 CarbsCarbs +131.6%
Contains more ProteinProtein +160.5%
Contains more FatsFats +51.9%
Contains more OtherOther +260.7%
~equal in Water ~87.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 -78%
Contains more Poly. FatPolyunsaturated fat +131.5%
Contains more Mono. FatMonounsaturated fat +527.7%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.