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Parsley vs. Kale — In-Depth Nutrition Comparison

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Differences between parsley and kale

  • Parsley has more vitamin K, vitamin C, iron, folate, potassium, magnesium, zinc, and vitamin B5, while kale has more vitamin A and manganese.
  • Parsley's daily need coverage for vitamin K is 686% higher.
  • Kale contains 12 times less folate than parsley. Parsley contains 152µg of folate, while kale contains 13µg.

The food types used in this comparison are Parsley, fresh and Kale, cooked, boiled, drained, without salt.

Infographic

Parsley vs Kale 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" 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%
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +91.7%
Contains more PotassiumPotassium +143%
Contains more IronIron +588.9%
Contains more ZincZinc +345.8%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -58.9%
Contains more ManganeseManganese +160%
Contains more SeleniumSelenium +800%
~equal in Copper ~0.156mg

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% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Kale
3
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin CVitamin C +224.4%
Contains more Vitamin B1Vitamin B1 +62.3%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +162.6%
Contains more Vitamin B5Vitamin B5 +716.3%
Contains more Vitamin KVitamin K +100.7%
Contains more FolateFolate +1069.2%
Contains more CholineCholine +3100%
Contains more Vitamin AVitamin A +61.8%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B6Vitamin B6 +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsley Kale DV% diff.
Vitamin K 1640µg 817µg 686%
Vitamin C 133mg 41mg 102%
Iron 6.2mg 0.9mg 66%
Folate 152µg 13µg 35%
Vitamin A 421µg 681µg 29%
Manganese 0.16mg 0.416mg 11%
Potassium 554mg 228mg 10%
Magnesium 50mg 18mg 8%
Zinc 1.07mg 0.24mg 8%
Vitamin B5 0.4mg 0.049mg 7%
Calcium 138mg 72mg 7%
Vitamin B3 1.313mg 0.5mg 5%
Fiber 3.3g 2g 5%
Vitamin B6 0.09mg 0.138mg 4%
Phosphorus 58mg 28mg 4%
Vitamin B1 0.086mg 0.053mg 3%
Choline 12.8mg 0.4mg 2%
Protein 2.97g 1.9g 2%
Vitamin B2 0.098mg 0.07mg 2%
Sodium 56mg 23mg 1%
Vitamin E 0.75mg 0.85mg 1%
Selenium 0.1µg 0.9µg 1%
Monounsaturated fat 0.295g 0.03g 1%
Fats 0.79g 0.4g 1%
Copper 0.149mg 0.156mg 1%
Calories 36kcal 28kcal 0%
Carbs 6.33g 5.63g 0%
Net carbs 3.03g 3.63g N/A
Sugar 0.85g 1.25g N/A
Saturated fat 0.132g 0.052g 0%
Polyunsaturated fat 0.124g 0.193g 0%
Tryptophan 0.045mg 0.023mg 0%
Threonine 0.122mg 0.085mg 0%
Isoleucine 0.118mg 0.114mg 0%
Leucine 0.204mg 0.133mg 0%
Lysine 0.181mg 0.114mg 0%
Methionine 0.042mg 0.018mg 0%
Phenylalanine 0.145mg 0.097mg 0%
Valine 0.172mg 0.104mg 0%
Histidine 0.061mg 0.04mg 0%

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
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +56.3%
Contains more FatsFats +97.5%
Contains more CarbsCarbs +12.4%
Contains more OtherOther +152.9%
~equal in Water ~91.2g

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
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +883.3%
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +55.6%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.