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Parsley vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between Parsley and Kiwi

  • Parsley is higher than Kiwi in Vitamin K, Iron, Vitamin A, Vitamin C, Folate, Calcium, Zinc, Magnesium, Potassium, and Vitamin B3.
  • Parsley covers your daily Vitamin K needs 1333% more than Kiwi.
  • Parsley contains 105 times more Vitamin A than Kiwi. While Parsley contains 421µg of Vitamin A, Kiwi contains only 4µg.

Food varieties used in this article are Parsley, fresh and Kiwifruit, green, raw.

Infographic

Parsley vs Kiwi 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.
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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +194.1%
Contains more CalciumCalcium +305.9%
Contains more PotassiumPotassium +77.6%
Contains more IronIron +1900%
Contains more CopperCopper +14.6%
Contains more ZincZinc +664.3%
Contains more PhosphorusPhosphorus +70.6%
Contains more ManganeseManganese +63.3%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +100%

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
10
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% 505% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Kiwi
1
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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin CVitamin C +43.5%
Contains more Vitamin AVitamin A +9582.8%
Contains more Vitamin B1Vitamin B1 +218.5%
Contains more Vitamin B2Vitamin B2 +292%
Contains more Vitamin B3Vitamin B3 +285%
Contains more Vitamin B5Vitamin B5 +118.6%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin KVitamin K +3969.5%
Contains more FolateFolate +508%
Contains more CholineCholine +64.1%
Contains more Vitamin EVitamin E +94.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +160.5%
Contains more FatsFats +51.9%
Contains more OtherOther +260.7%
Contains more CarbsCarbs +131.6%
~equal in Water ~83.07g

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
Kiwi
2
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated Fat +527.7%
Contains less Sat. FatSaturated Fat -78%
Contains more Poly. FatPolyunsaturated fat +131.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsley Kiwi Opinion
Calories 36kcal 61kcal Kiwi
Protein 2.97g 1.14g Parsley
Fats 0.79g 0.52g Parsley
Vitamin C 133mg 92.7mg Parsley
Net carbs 3.03g 11.66g Kiwi
Carbs 6.33g 14.66g Kiwi
Magnesium 50mg 17mg Parsley
Calcium 138mg 34mg Parsley
Potassium 554mg 312mg Parsley
Iron 6.2mg 0.31mg Parsley
Sugar 0.85g 8.99g Parsley
Fiber 3.3g 3g Parsley
Copper 0.149mg 0.13mg Parsley
Zinc 1.07mg 0.14mg Parsley
Phosphorus 58mg 34mg Parsley
Sodium 56mg 3mg Kiwi
Vitamin A 8424IU 87IU Parsley
Vitamin A 421µg 4µg Parsley
Vitamin E 0.75mg 1.46mg Kiwi
Manganese 0.16mg 0.098mg Parsley
Selenium 0.1µg 0.2µg Kiwi
Vitamin B1 0.086mg 0.027mg Parsley
Vitamin B2 0.098mg 0.025mg Parsley
Vitamin B3 1.313mg 0.341mg Parsley
Vitamin B5 0.4mg 0.183mg Parsley
Vitamin B6 0.09mg 0.063mg Parsley
Vitamin K 1640µg 40.3µg Parsley
Folate 152µg 25µg Parsley
Choline 12.8mg 7.8mg Parsley
Saturated Fat 0.132g 0.029g Kiwi
Monounsaturated Fat 0.295g 0.047g Parsley
Polyunsaturated fat 0.124g 0.287g Kiwi
Tryptophan 0.045mg 0.015mg Parsley
Threonine 0.122mg 0.047mg Parsley
Isoleucine 0.118mg 0.051mg Parsley
Leucine 0.204mg 0.066mg Parsley
Lysine 0.181mg 0.061mg Parsley
Methionine 0.042mg 0.024mg Parsley
Phenylalanine 0.145mg 0.044mg Parsley
Valine 0.172mg 0.057mg Parsley
Histidine 0.061mg 0.027mg Parsley
Fructose 4.35g Kiwi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwi
Minerals Daily Need Coverage Score
49%
Parsley
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 8.14g)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 26)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.2)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.