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Parsley vs Garlic - In-Depth Nutrition Comparison

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Important differences between Parsley and Garlic

  • Parsley has more Vitamin K, Vitamin C, Iron, and Folate, however Garlic has more Vitamin B6, Manganese, Vitamin A, Selenium, Copper, and Phosphorus.
  • Parsley's daily need coverage for Vitamin K is 1365% more.
  • Parsley has 51 times more Folate than Garlic. Parsley has 152µg of Folate, while Garlic has 3µg.

The food varieties used in the comparison are Parsley, fresh and Garlic, raw.

Infographic

Parsley vs Garlic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Garlic
Contains more Iron +264.7%
Contains more Potassium +38.2%
Contains more Magnesium +100%
Contains more Calcium +31.2%
Contains more Copper +100.7%
Contains more Phosphorus +163.8%
Contains less Sodium -69.6%
Equal in Zinc - 1.16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 233% 42% 49% 36% 50% 30% 25% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains more Iron +264.7%
Contains more Potassium +38.2%
Contains more Magnesium +100%
Contains more Calcium +31.2%
Contains more Copper +100.7%
Contains more Phosphorus +163.8%
Contains less Sodium -69.6%
Equal in Zinc - 1.16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Garlic
Contains more Vitamin C +326.3%
Contains more Vitamin A +93500%
Contains more Vitamin E +837.5%
Contains more Vitamin B3 +87.6%
Contains more Vitamin K +96370.6%
Contains more Folate +4966.7%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +1272.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 444% 506% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Contains more Vitamin C +326.3%
Contains more Vitamin A +93500%
Contains more Vitamin E +837.5%
Contains more Vitamin B3 +87.6%
Contains more Vitamin K +96370.6%
Contains more Folate +4966.7%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +1272.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
441
Parsley
43
Garlic
Mineral Summary Score
59
Parsley
46
Garlic

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Parsley
38%
Garlic
Carbohydrates
6%
Parsley
33%
Garlic
Fats
4%
Parsley
2%
Garlic

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parsley Garlic
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 0.15g)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.3)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Parsley Garlic Opinion
Calories 36 149 Garlic
Protein 2.97 6.36 Garlic
Fats 0.79 0.5 Parsley
Vitamin C 133 31.2 Parsley
Carbs 6.33 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 6.2 1.7 Parsley
Calcium 138 181 Garlic
Potassium 554 401 Parsley
Magnesium 50 25 Parsley
Sugar 0.85 1 Parsley
Fiber 3.3 2.1 Parsley
Copper 0.149 0.299 Garlic
Zinc 1.07 1.16 Garlic
Starch
Phosphorus 58 153 Garlic
Sodium 56 17 Garlic
Vitamin A 8424 9 Parsley
Vitamin E 0.75 0.08 Parsley
Vitamin D 0 0
Vitamin B1 0.086 0.2 Garlic
Vitamin B2 0.098 0.11 Garlic
Vitamin B3 1.313 0.7 Parsley
Vitamin B5 0.4 0.596 Garlic
Vitamin B6 0.09 1.235 Garlic
Vitamin B12 0 0
Vitamin K 1640 1.7 Parsley
Folate 152 3 Parsley
Trans Fat 0 0
Saturated Fat 0.132 0.089 Garlic
Monounsaturated Fat 0.295 0.011 Parsley
Polyunsaturated fat 0.124 0.249 Garlic
Tryptophan 0.045 0.066 Garlic
Threonine 0.122 0.157 Garlic
Isoleucine 0.118 0.217 Garlic
Leucine 0.204 0.308 Garlic
Lysine 0.181 0.273 Garlic
Methionine 0.042 0.076 Garlic
Phenylalanine 0.145 0.183 Garlic
Valine 0.172 0.291 Garlic
Histidine 0.061 0.113 Garlic
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.