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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 RAE, 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
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" 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 Magnesium +100%
Contains more Potassium +38.2%
Contains more Calcium +31.2%
Contains more Phosphorus +163.8%
Contains less Sodium -69.6%
Contains more Copper +100.7%
Equal in Zinc - 1.16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 42% 233% 36% 25% 49% 8% 30% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Contains more Iron +264.7%
Contains more Magnesium +100%
Contains more Potassium +38.2%
Contains more Calcium +31.2%
Contains more Phosphorus +163.8%
Contains less Sodium -69.6%
Contains more Copper +100.7%
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 A +93500%
Contains more Vitamin E +837.5%
Contains more Vitamin C +326.3%
Contains more Vitamin B3 +87.6%
Contains more Folate +4966.7%
Contains more Vitamin K +96370.6%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +1272.2%
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 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +93500%
Contains more Vitamin E +837.5%
Contains more Vitamin C +326.3%
Contains more Vitamin B3 +87.6%
Contains more Folate +4966.7%
Contains more Vitamin K +96370.6%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +1272.2%

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

All nutrients comparison - raw data values

Nutrient Parsley Garlic Opinion
Net carbs 3.03g 30.96g Garlic
Protein 2.97g 6.36g Garlic
Fats 0.79g 0.5g Parsley
Carbs 6.33g 33.06g Garlic
Calories 36kcal 149kcal Garlic
Starch g g
Fructose g g
Sugar 0.85g 1g Parsley
Fiber 3.3g 2.1g Parsley
Calcium 138mg 181mg Garlic
Iron 6.2mg 1.7mg Parsley
Magnesium 50mg 25mg Parsley
Phosphorus 58mg 153mg Garlic
Potassium 554mg 401mg Parsley
Sodium 56mg 17mg Garlic
Zinc 1.07mg 1.16mg Garlic
Copper 0.149mg 0.299mg Garlic
Vitamin A 8424IU 9IU Parsley
Vitamin E 0.75mg 0.08mg Parsley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 133mg 31.2mg Parsley
Vitamin B1 0.086mg 0.2mg Garlic
Vitamin B2 0.098mg 0.11mg Garlic
Vitamin B3 1.313mg 0.7mg Parsley
Vitamin B5 0.4mg 0.596mg Garlic
Vitamin B6 0.09mg 1.235mg Garlic
Folate 152µg 3µg Parsley
Vitamin B12 0µg 0µg
Vitamin K 1640µg 1.7µg Parsley
Tryptophan 0.045mg 0.066mg Garlic
Threonine 0.122mg 0.157mg Garlic
Isoleucine 0.118mg 0.217mg Garlic
Leucine 0.204mg 0.308mg Garlic
Lysine 0.181mg 0.273mg Garlic
Methionine 0.042mg 0.076mg Garlic
Phenylalanine 0.145mg 0.183mg Garlic
Valine 0.172mg 0.291mg Garlic
Histidine 0.061mg 0.113mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.132g 0.089g Garlic
Monounsaturated Fat 0.295g 0.011g Parsley
Polyunsaturated fat 0.124g 0.249g Garlic

Which food is preferable for your diet?

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

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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

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.

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.