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  6. Parsley vs. Mashed potato

Parsley vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between parsley and mashed potato?

  • Parsley has more vitamin K, vitamin A, vitamin C, iron, folate, copper, calcium, magnesium, and fiber than mashed potato.
  • Parsley's daily need coverage for vitamin K is 1362% higher.
  • Parsley is lower in sodium.
  • Mashed potato has a higher glycemic index (87) than parsley (32).

We used Parsley, fresh and Fast foods, potato, mashed types in this comparison.

Infographic

Parsley vs Mashed potato 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +1900%
Contains more CopperCopper +325.7%
Contains more ZincZinc +386.4%
Contains less SodiumSodium -81.7%
Contains more ManganeseManganese +63.3%
Contains more SeleniumSelenium +700%
~equal in Phosphorus ~59mg

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%
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +879.1%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +473.3%
Contains more Vitamin B2Vitamin B2 +553.3%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +27696.6%
Contains more FolateFolate +1588.9%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

All nutrients comparison - raw data values

Nutrient Parsley Mashed potato DV% diff.
Vitamin K 1640µg 5.9µg 1362%
Vitamin C 133mg 0mg 148%
Iron 6.2mg 0.31mg 74%
Vitamin A 421µg 43µg 42%
Folate 152µg 9µg 36%
Copper 0.149mg 0.035mg 13%
Calcium 138mg 18mg 12%
Sodium 56mg 306mg 11%
Fiber 3.3g 1.3g 8%
Zinc 1.07mg 0.22mg 8%
Vitamin B5 0.4mg 8%
Potassium 554mg 286mg 8%
Magnesium 50mg 15mg 8%
Polyunsaturated fat 0.124g 1.342g 8%
Vitamin B1 0.086mg 0.015mg 6%
Vitamin B2 0.098mg 0.015mg 6%
Starch 12.1g 5%
Vitamin B12 0µg 0.07µg 3%
Protein 2.97g 1.65g 3%
Calories 36kcal 89kcal 3%
Manganese 0.16mg 0.098mg 3%
Carbs 6.33g 14.65g 3%
Fats 0.79g 2.82g 3%
Vitamin E 0.75mg 0.42mg 2%
Vitamin B6 0.09mg 0.12mg 2%
Saturated fat 0.132g 0.577g 2%
Selenium 0.1µg 0.8µg 1%
Vitamin B3 1.313mg 1.08mg 1%
Monounsaturated fat 0.295g 0.72g 1%
Net carbs 3.03g 13.35g N/A
Sugar 0.85g 0.5g N/A
Phosphorus 58mg 59mg 0%
Trans fat 0g 0.105g N/A
Choline 12.8mg 13.4mg 0%
Tryptophan 0.045mg 0%
Threonine 0.122mg 0%
Isoleucine 0.118mg 0%
Leucine 0.204mg 0%
Lysine 0.181mg 0%
Methionine 0.042mg 0%
Phenylalanine 0.145mg 0%
Valine 0.172mg 0%
Histidine 0.061mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +80%
Contains more OtherOther +74.6%
Contains more FatsFats +257%
Contains more CarbsCarbs +131.4%
~equal in Water ~79.62g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +144.1%
Contains more Poly. FatPolyunsaturated fat +982.3%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.