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Parsley vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between Parsley and Arugula?

  • Parsley is richer in Vitamin K, Vitamin C, Iron, Vitamin A RAE, Folate, Copper, Fiber, Vitamin B3, and Zinc, while Arugula is higher in Manganese.
  • Parsley's daily need coverage for Vitamin K is 1276% higher.
  • Arugula has 9 times less Vitamin C than Parsley. Parsley has 133mg of Vitamin C, while Arugula has 15mg.

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

Infographic

Parsley vs Arugula 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.
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%
Contains more Calcium +15.9%
Contains less Sodium -51.8%
Contains more Manganese +100.6%
Contains more Selenium +200%
Equal in Magnesium - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
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%
Contains more Calcium +15.9%
Contains less Sodium -51.8%
Contains more Manganese +100.6%
Contains more Selenium +200%
Equal in Magnesium - 47

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 - 0.437
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%
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%
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 - 0.437

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 - 91.71
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +15.1%
Contains more Fats +19.7%
Contains more Carbs +73.4%
Contains more Other +57.1%
Equal in Water - 91.71

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parsley Arugula
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 Parsley Arugula Opinion
Net carbs 3.03g 2.05g Parsley
Protein 2.97g 2.58g Parsley
Fats 0.79g 0.66g Parsley
Carbs 6.33g 3.65g Parsley
Calories 36kcal 25kcal Parsley
Sugar 0.85g 2.05g Parsley
Fiber 3.3g 1.6g Parsley
Calcium 138mg 160mg Arugula
Iron 6.2mg 1.46mg Parsley
Magnesium 50mg 47mg Parsley
Phosphorus 58mg 52mg Parsley
Potassium 554mg 369mg Parsley
Sodium 56mg 27mg Arugula
Zinc 1.07mg 0.47mg Parsley
Copper 0.149mg 0.076mg Parsley
Manganese 0.16mg 0.321mg Arugula
Selenium 0.1µg 0.3µg Arugula
Vitamin A 8424IU 2373IU Parsley
Vitamin A RAE 421µg 119µg Parsley
Vitamin E 0.75mg 0.43mg Parsley
Vitamin C 133mg 15mg Parsley
Vitamin B1 0.086mg 0.044mg Parsley
Vitamin B2 0.098mg 0.086mg Parsley
Vitamin B3 1.313mg 0.305mg Parsley
Vitamin B5 0.4mg 0.437mg Arugula
Vitamin B6 0.09mg 0.073mg Parsley
Folate 152µg 97µg Parsley
Vitamin K 1640µg 108.6µg 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 0.132g 0.086g Arugula
Monounsaturated Fat 0.295g 0.049g Parsley
Polyunsaturated fat 0.124g 0.319g Arugula

Which food is preferable for your diet?

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

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.