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Parsley vs. Potato — In-Depth Nutrition Comparison

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How are parsley and potatoes different?

  • Parsley is higher in vitamin K, vitamin A, vitamin C, iron, folate, calcium, zinc, magnesium, and vitamin B2; however, potatoes are richer in vitamin B6.
  • Daily need coverage for vitamin K for parsley is 1365% higher.
  • Parsley contains 4212 times more vitamin A than potatoes. While parsley contains 8424IU of vitamin A, potatoes contain only 2IU.
  • Parsley has a lower glycemic index (32) than potatoes (86).

Parsley, fresh and Potatoes, flesh and skin, raw are the varieties used in this article.

Infographic

Parsley vs 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%
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +117.4%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +30.4%
Contains more IronIron +665.4%
Contains more CopperCopper +35.5%
Contains more ZincZinc +256.7%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +300%
~equal in Phosphorus ~57mg

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%
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +575.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7400%
Contains more Vitamin B2Vitamin B2 +206.3%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin KVitamin K +81900%
Contains more FolateFolate +913.3%
Contains more Vitamin B6Vitamin B6 +231.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +44.9%
Contains more FatsFats +777.8%
Contains more OtherOther +96.4%
Contains more CarbsCarbs +176.3%
~equal in Water ~79.25g

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +14650%
Contains more Poly. FatPolyunsaturated fat +195.2%
Contains less Sat. FatSaturated fat -81.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsley Potato DV% diff.
Vitamin K 1640µg 2µg 1365%
Vitamin C 133mg 19.7mg 126%
Iron 6.2mg 0.81mg 67%
Vitamin A 421µg 0µg 47%
Folate 152µg 15µg 34%
Vitamin B6 0.09mg 0.298mg 16%
Calcium 138mg 12mg 13%
Zinc 1.07mg 0.3mg 7%
Starch 15.29g 6%
Magnesium 50mg 23mg 6%
Fiber 3.3g 2.1g 5%
Vitamin B2 0.098mg 0.032mg 5%
Vitamin E 0.75mg 0.01mg 5%
Potassium 554mg 425mg 4%
Copper 0.149mg 0.11mg 4%
Carbs 6.33g 17.49g 4%
Protein 2.97g 2.05g 2%
Vitamin B5 0.4mg 0.295mg 2%
Vitamin B3 1.313mg 1.061mg 2%
Calories 36kcal 77kcal 2%
Manganese 0.16mg 0.2mg 2%
Sodium 56mg 6mg 2%
Selenium 0.1µg 0.4µg 1%
Monounsaturated fat 0.295g 0.002g 1%
Fats 0.79g 0.09g 1%
Polyunsaturated fat 0.124g 0.042g 1%
Net carbs 3.03g 15.39g N/A
Sugar 0.85g 0.82g N/A
Phosphorus 58mg 57mg 0%
Vitamin B1 0.086mg 0.081mg 0%
Saturated fat 0.132g 0.025g 0%
Choline 12.8mg 12.1mg 0%
Tryptophan 0.045mg 0.021mg 0%
Threonine 0.122mg 0.067mg 0%
Isoleucine 0.118mg 0.066mg 0%
Leucine 0.204mg 0.098mg 0%
Lysine 0.181mg 0.107mg 0%
Methionine 0.042mg 0.032mg 0%
Phenylalanine 0.145mg 0.081mg 0%
Valine 0.172mg 0.103mg 0%
Histidine 0.061mg 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
379%
Parsley
17%
Potato
Minerals Daily Need Coverage Score
49%
Parsley
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.107g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 54)
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 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.