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Parsley vs Onion - In-Depth Nutrition Comparison

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How are Parsley and Onion different?

  • Parsley is higher in Vitamin K, Vitamin C, Iron, Folate, Copper, Potassium, Calcium, Magnesium, and Zinc, however Onion is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin K from Parsley is 1366% higher.
  • Parsley contains 30 times more Iron than Onion. While Parsley contains 6.2mg of Iron, Onion contains only 0.21mg.

Parsley, fresh and Onions, raw are the varieties used in this article.

Infographic

Parsley vs Onion 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
:
1
Onion
Contains more Calcium +500%
Contains more Iron +2852.4%
Contains more Magnesium +400%
Contains more Phosphorus +100%
Contains more Potassium +279.5%
Contains more Zinc +529.4%
Contains more Copper +282.1%
Contains less Sodium -92.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 42% 233% 36% 25% 49% 8% 30% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +500%
Contains more Iron +2852.4%
Contains more Magnesium +400%
Contains more Phosphorus +100%
Contains more Potassium +279.5%
Contains more Zinc +529.4%
Contains more Copper +282.1%
Contains less Sodium -92.9%

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
:
1
Onion
Contains more Vitamin A +421100%
Contains more Vitamin E +3650%
Contains more Vitamin C +1697.3%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +263%
Contains more Vitamin B3 +1031.9%
Contains more Vitamin B5 +225.2%
Contains more Folate +700%
Contains more Vitamin K +409900%
Contains more Vitamin B6 +33.3%
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% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +421100%
Contains more Vitamin E +3650%
Contains more Vitamin C +1697.3%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +263%
Contains more Vitamin B3 +1031.9%
Contains more Vitamin B5 +225.2%
Contains more Folate +700%
Contains more Vitamin K +409900%
Contains more Vitamin B6 +33.3%

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 Onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Parsley Onion Opinion
Net carbs 3.03g 7.64g Onion
Protein 2.97g 1.1g Parsley
Fats 0.79g 0.1g Parsley
Carbs 6.33g 9.34g Onion
Calories 36kcal 40kcal Onion
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 0.85g 4.24g Parsley
Fiber 3.3g 1.7g Parsley
Calcium 138mg 23mg Parsley
Iron 6.2mg 0.21mg Parsley
Magnesium 50mg 10mg Parsley
Phosphorus 58mg 29mg Parsley
Potassium 554mg 146mg Parsley
Sodium 56mg 4mg Onion
Zinc 1.07mg 0.17mg Parsley
Copper 0.149mg 0.039mg Parsley
Vitamin A 8424IU 2IU Parsley
Vitamin E 0.75mg 0.02mg Parsley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 133mg 7.4mg Parsley
Vitamin B1 0.086mg 0.046mg Parsley
Vitamin B2 0.098mg 0.027mg Parsley
Vitamin B3 1.313mg 0.116mg Parsley
Vitamin B5 0.4mg 0.123mg Parsley
Vitamin B6 0.09mg 0.12mg Onion
Folate 152µg 19µg Parsley
Vitamin B12 0µg 0µg
Vitamin K 1640µg 0.4µg Parsley
Tryptophan 0.045mg 0.014mg Parsley
Threonine 0.122mg 0.021mg Parsley
Isoleucine 0.118mg 0.014mg Parsley
Leucine 0.204mg 0.025mg Parsley
Lysine 0.181mg 0.039mg Parsley
Methionine 0.042mg 0.002mg Parsley
Phenylalanine 0.145mg 0.025mg Parsley
Valine 0.172mg 0.021mg Parsley
Histidine 0.061mg 0.014mg Parsley
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.132g 0.042g Onion
Monounsaturated Fat 0.295g 0.013g Parsley
Polyunsaturated fat 0.124g 0.017g Parsley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Onion
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
8
Onion
Mineral Summary Score
59
Parsley
8
Onion

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
7%
Onion
Carbohydrates
6%
Parsley
9%
Onion
Fats
4%
Parsley
0%
Onion

Comparison summary

Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 3.39g)
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 52mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.