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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.
  • 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 Iron +2852.4%
Contains more Calcium +500%
Contains more Potassium +279.5%
Contains more Magnesium +400%
Contains more Copper +282.1%
Contains more Zinc +529.4%
Contains more Phosphorus +100%
Contains less Sodium -92.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 233% 42% 49% 36% 50% 30% 25% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +2852.4%
Contains more Calcium +500%
Contains more Potassium +279.5%
Contains more Magnesium +400%
Contains more Copper +282.1%
Contains more Zinc +529.4%
Contains more Phosphorus +100%
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 C +1697.3%
Contains more Vitamin A +421100%
Contains more Vitamin E +3650%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +263%
Contains more Vitamin B3 +1031.9%
Contains more Vitamin B5 +225.2%
Contains more Vitamin K +409900%
Contains more Folate +700%
Contains more Vitamin B6 +33.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 444% 506% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin C +1697.3%
Contains more Vitamin A +421100%
Contains more Vitamin E +3650%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +263%
Contains more Vitamin B3 +1031.9%
Contains more Vitamin B5 +225.2%
Contains more Vitamin K +409900%
Contains more Folate +700%
Contains more Vitamin B6 +33.3%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.