Parsley vs. Basil — Health Impact and Nutrition Comparison

Macronutrients

As can be seen from the macronutrient composition graphs below, basil and parsley have similar macronutrient compositions. 

Just like most fruits and vegetables, water makes up most of their content – basil consists of 92% of water, while parsley consists of 88% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Parsley

3

Protein: 2.97 g

Fats: 0.79 g

Carbs: 6.33 g

Water: 87.71 g

Other: 2.2 g

Basil

2

Protein: 3.15 g

Fats: 0.64 g

Carbs: 2.65 g

Water: 92.06 g

Other: 1.5 g

Contains more FatsFats	+23.4%
Contains more CarbsCarbs	+138.9%
Contains more OtherOther	+46.7%

~equal in Protein ~3.15g

~equal in Water ~92.06g

Calories

Both basil and parsley are low in calories. 

Basil contains 23 calories per 100g, whereas parsley contains 36 calories per 100g.

Carbohydrates

Both basil and parsley are low-carb foods; however, parsley has two times more carbs than basil.

Per 100-gram serving, parsley contains 6.33g of carbs, whereas basil contains 2.65g. 

Moreover, parsley contains 3.33g of fiber and 3.02g of net carbs. Basil contains 1.6g of fiber and 1.05g of net carbs.

Fats and Cholesterol

The fat content in both basil and parsley is less than 1g per 100-gram serving. Basil contains 0.64g of fat, and parsley contains 0.79g of fat.

Basil and parsley contain no cholesterol.

Protein

Basil and parsley have very low amounts of protein.

Vitamins

The vitamin content of parsley is richer than that of basil.

The predominant vitamins found in both parsley and basil are Vitamin K, Vitamin A, Vitamin C, and folate. 

Parsley contains six times more Vitamin C, two times more Vitamin K, and more Vitamin B3, Vitamin B2, Vitamin B5, Vitamin B1, Vitamin A, and folate.

Parsley falls in the range of the top 10% of foods as a source of Vitamin A and the range of the top 12% of foods as a source of Vitamin C.

On the other hand, basil contains more Vitamin B6.

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.

Parsley

9

Basil

1

Contains more Vitamin CVitamin C	+638.9%
Contains more Vitamin AVitamin A	+59.7%
Contains more Vitamin B1Vitamin B1	+152.9%
Contains more Vitamin B2Vitamin B2	+28.9%
Contains more Vitamin B3Vitamin B3	+45.6%
Contains more Vitamin B5Vitamin B5	+91.4%
Contains more Vitamin KVitamin K	+295.4%
Contains more FolateFolate	+123.5%
Contains more CholineCholine	+12.3%

Contains more Vitamin B6Vitamin B6

+72.2%

~equal in Vitamin E ~0.8mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Both parsley and basil are rich in minerals.

Basil contains calcium, magnesium, copper, and less sodium than parsley. In addition, basil falls in the range of the top 13% of foods as a source of calcium.

Parsley has more zinc, potassium, and zinc than basil. This herb falls in the range of the top 9% of foods as a source of iron.

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.

Parsley

3

Basil

6

Contains more PotassiumPotassium	+87.8%
Contains more IronIron	+95.6%
Contains more ZincZinc	+32.1%

Contains more MagnesiumMagnesium	+28%
Contains more CalciumCalcium	+28.3%
Contains more CopperCopper	+158.4%
Contains less SodiumSodium	-92.9%
Contains more ManganeseManganese	+617.5%
Contains more SeleniumSelenium	+200%

~equal in Phosphorus ~56mg

Glycemic Index

Parsley is considered a low glycemic index food, while basil is considered a high glycemic index food. The GI of basil is 70, whereas the GI of parsley is equal to 32.

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value. The PRAL value shows how much acid or base the given food produces inside the organism after consumption. 

The PRAL values of parsley and basil are -11.1 and -6.5, respectively, which means that parsley has a greater potential to alkalize the body.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

The diuretic properties of parsley work best in hypertensive individuals and may aid in removing excess water from the body. Parsley contains a high concentration of vitamin K, which has anti-calcification properties in blood vessels, allowing for smooth blood flow and lowering the risk of plaque formation and atherosclerosis complications (1).

Parsley is also a good source of folate, which helps lower homocysteine levels in the blood. Elevated homocysteine levels are associated with an increased risk of cardiovascular disease.

Basil contains eugenol, which has the potential to block calcium channels and lower blood pressure. According to one study, blood pressure returned to normal after a few minutes of using eugenol extract (2). Basil also contains essential oils that may aid in the reduction of cholesterol and triglycerides. Furthermore, this herb contains magnesium, which may improve blood flow by relaxing muscles and blood vessels.

In summary, both basil and parsley offer potential cardiovascular benefits due to their antioxidant content and other nutrients. Basil may provide additional benefits through its essential oils, while parsley is particularly rich in folate. Including a variety of herbs and spices in your diet, along with other heart-healthy foods, can contribute to cardiovascular health and reduce the risk of heart disease.

Cancer

One study shows that parsley contains antioxidant flavonoids, such as apigenin, which has anti-carcinogenic properties in almost all cancer cell lines (3).

Basil is high in antioxidants like lutein, beta-carotene, and beta-cryptoxanthin. These antioxidants have numerous health benefits, including the possibility of lowering the risk of several types of cancer, such as lung cancer, liver cancer, oral cancer, and skin cancer (4).

Diabetes

Vitamin A is abundant in parsley. According to a new study, Vitamin A improves insulin-producing-cell function (5). The researchers first discovered that insulin-producing beta-cells have a high Vitamin A cell surface receptors concentration.

A basil extract was found to help reduce high blood sugar levels in one study. Sweet basil extract, in particular, may aid in the long-term treatment of high blood sugar (6).

According to one in vitro study, basil leaf extract helps manage the inhibition of a-glucosidase and pancreatic a-amylase enzymes, which may help treat type 2 diabetes (7).

Allergy

The allergy to basil is caused by our immune system mistaking basil for a dangerous invader. Basil allergy symptoms include tingling or itching in the mouth, a runny nose, itchy eyes, and, in rare cases, diarrhea (8).

Parsley can cause food allergy symptoms in people who are allergic to pollen, especially those with allergic rhinitis (9).