Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Parsley vs. Arugula — In-Depth Nutrition Comparison

Compare

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
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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more PotassiumPotassium +50.1%
Contains more IronIron +324.7%
Contains more CopperCopper +96.1%
Contains more ZincZinc +127.7%
Contains more PhosphorusPhosphorus +11.5%
Contains more CalciumCalcium +15.9%
Contains less SodiumSodium -51.8%
Contains more ManganeseManganese +100.6%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~47mg

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.
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%
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 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +786.7%
Contains more Vitamin AVitamin A +255%
Contains more Vitamin E Vitamin E +74.4%
Contains more Vitamin B1Vitamin B1 +95.5%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +330.5%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin KVitamin K +1410.1%
Contains more FolateFolate +56.7%
Contains more CholineCholine +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.437mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +15.1%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +73.4%
Contains more OtherOther +57.1%
~equal in Water ~91.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 23%
Saturated Fat: Sat. Fat 0.132 g
Monounsaturated Fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated Fat +502%
Contains less Sat. FatSaturated Fat -34.8%
Contains more Poly. FatPolyunsaturated 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
Calories 36kcal 25kcal Parsley
Protein 2.97g 2.58g Parsley
Fats 0.79g 0.66g Parsley
Vitamin C 133mg 15mg Parsley
Net carbs 3.03g 2.05g Parsley
Carbs 6.33g 3.65g Parsley
Magnesium 50mg 47mg Parsley
Calcium 138mg 160mg Arugula
Potassium 554mg 369mg Parsley
Iron 6.2mg 1.46mg Parsley
Sugar 0.85g 2.05g Parsley
Fiber 3.3g 1.6g Parsley
Copper 0.149mg 0.076mg Parsley
Zinc 1.07mg 0.47mg Parsley
Phosphorus 58mg 52mg Parsley
Sodium 56mg 27mg Arugula
Vitamin A 8424IU 2373IU Parsley
Vitamin A RAE 421µg 119µg Parsley
Vitamin E 0.75mg 0.43mg Parsley
Manganese 0.16mg 0.321mg Arugula
Selenium 0.1µg 0.3µg Arugula
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
Vitamin K 1640µg 108.6µg Parsley
Folate 152µg 97µg Parsley
Choline 12.8mg 15.3mg Arugula
Saturated Fat 0.132g 0.086g Arugula
Monounsaturated Fat 0.295g 0.049g Parsley
Polyunsaturated fat 0.124g 0.319g Arugula
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
408%
Parsley
49%
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.