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Parsley vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between Parsley and Garden cress

  • Parsley has more Vitamin K, Vitamin C, Iron, Folate, Fiber, Vitamin A RAE, and Zinc, however, Garden cress is richer in Manganese, Vitamin B2, and Vitamin B6.
  • Parsley covers your daily Vitamin K needs 915% more than Garden cress.
  • Garden cress has 5 times less Iron than Parsley. Parsley has 6.2mg of Iron, while Garden cress has 1.3mg.

Specific food types used in this comparison are Parsley, fresh and Cress, garden, raw.

Infographic

Parsley vs Garden cress 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.
Contains more Calcium +70.4%
Contains more Iron +376.9%
Contains more Magnesium +31.6%
Contains more Zinc +365.2%
Contains more Phosphorus +31%
Contains less Sodium -75%
Contains more Copper +14.1%
Contains more Manganese +245.6%
Contains more Selenium +800%
Equal in Potassium - 606
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 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +70.4%
Contains more Iron +376.9%
Contains more Magnesium +31.6%
Contains more Zinc +365.2%
Contains more Phosphorus +31%
Contains less Sodium -75%
Contains more Copper +14.1%
Contains more Manganese +245.6%
Contains more Selenium +800%
Equal in Potassium - 606

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 +21.8%
Contains more Vitamin C +92.8%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B5 +65.3%
Contains more Folate +90%
Contains more Vitamin K +202.6%
Contains more Vitamin B2 +165.3%
Contains more Vitamin B6 +174.4%
Contains more Choline +52.3%
Equal in Vitamin E - 0.7
Equal in Vitamin B1 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 506% 15% 0% 444% 22% 23% 25% 24% 21% 114% 0% 7% 4100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Contains more Vitamin A +21.8%
Contains more Vitamin C +92.8%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B5 +65.3%
Contains more Folate +90%
Contains more Vitamin K +202.6%
Contains more Vitamin B2 +165.3%
Contains more Vitamin B6 +174.4%
Contains more Choline +52.3%
Equal in Vitamin E - 0.7
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.2%
Contains more Fats +12.9%
Contains more Carbs +15.1%
Contains more Other +22.2%
Equal in Water - 89.4
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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +14.2%
Contains more Fats +12.9%
Contains more Carbs +15.1%
Contains more Other +22.2%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23.4%
Contains less Saturated Fat -82.6%
Contains more Polyunsaturated fat +83.9%
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +23.4%
Contains less Saturated Fat -82.6%
Contains more Polyunsaturated fat +83.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parsley Garden cress
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Parsley Garden cress Opinion
Net carbs 3.03g 4.4g Garden cress
Protein 2.97g 2.6g Parsley
Fats 0.79g 0.7g Parsley
Carbs 6.33g 5.5g Parsley
Calories 36kcal 32kcal Parsley
Sugar 0.85g 4.4g Parsley
Fiber 3.3g 1.1g Parsley
Calcium 138mg 81mg Parsley
Iron 6.2mg 1.3mg Parsley
Magnesium 50mg 38mg Parsley
Phosphorus 58mg 76mg Garden cress
Potassium 554mg 606mg Garden cress
Sodium 56mg 14mg Garden cress
Zinc 1.07mg 0.23mg Parsley
Copper 0.149mg 0.17mg Garden cress
Manganese 0.16mg 0.553mg Garden cress
Selenium 0.1µg 0.9µg Garden cress
Vitamin A 8424IU 6917IU Parsley
Vitamin A RAE 421µg 346µg Parsley
Vitamin E 0.75mg 0.7mg Parsley
Vitamin C 133mg 69mg Parsley
Vitamin B1 0.086mg 0.08mg Parsley
Vitamin B2 0.098mg 0.26mg Garden cress
Vitamin B3 1.313mg 1mg Parsley
Vitamin B5 0.4mg 0.242mg Parsley
Vitamin B6 0.09mg 0.247mg Garden cress
Folate 152µg 80µg Parsley
Choline 12.8mg 19.5mg Garden cress
Vitamin K 1640µg 541.9µg 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 0.023g Garden cress
Monounsaturated Fat 0.295g 0.239g Parsley
Polyunsaturated fat 0.124g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Garden cress
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
408%
Parsley
173%
Garden cress
Minerals Daily Need Coverage Score
49%
Parsley
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 3.55g)
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.3)
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.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.