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Parsley vs. Spinach — In-Depth Nutrition Comparison

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A recap on differences between parsley and spinach

  • Parsley is higher in vitamin K, vitamin C, iron, and vitamin B3, yet spinach is higher in vitamin A, manganese, vitamin B6, vitamin B2, vitamin E, and magnesium.
  • Parsley covers your daily vitamin K needs 955% more than spinach.
  • Parsley contains 14 times more vitamin C than spinach. While parsley contains 133mg of vitamin C, spinach contains only 9.8mg.

Food varieties used in this article are Parsley, fresh and Spinach, cooked, boiled, drained, without salt.

Infographic

Parsley vs Spinach 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" 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more PotassiumPotassium +18.9%
Contains more IronIron +73.7%
Contains more ZincZinc +40.8%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +74%
Contains more CopperCopper +16.8%
Contains more ManganeseManganese +484.4%
Contains more SeleniumSelenium +1400%
~equal in Calcium ~136mg
~equal in Phosphorus ~56mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +1257.1%
Contains more Vitamin B3Vitamin B3 +168%
Contains more Vitamin B5Vitamin B5 +175.9%
Contains more Vitamin KVitamin K +232.3%
Contains more Vitamin AVitamin A +24.5%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B2Vitamin B2 +140.8%
Contains more Vitamin B6Vitamin B6 +168.9%
Contains more CholineCholine +53.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~146µg

All nutrients comparison - raw data values

Nutrient Parsley Spinach DV% diff.
Vitamin K 1640µg 493.6µg 955%
Vitamin C 133mg 9.8mg 137%
Manganese 0.16mg 0.935mg 34%
Iron 6.2mg 3.57mg 33%
Vitamin B6 0.09mg 0.242mg 12%
Vitamin A 421µg 524µg 11%
Vitamin B2 0.098mg 0.236mg 11%
Vitamin E 0.75mg 2.08mg 9%
Magnesium 50mg 87mg 9%
Vitamin B5 0.4mg 0.145mg 5%
Vitamin B3 1.313mg 0.49mg 5%
Fiber 3.3g 2.4g 4%
Selenium 0.1µg 1.5µg 3%
Zinc 1.07mg 0.76mg 3%
Copper 0.149mg 0.174mg 3%
Potassium 554mg 466mg 3%
Folate 152µg 146µg 2%
Choline 12.8mg 19.7mg 1%
Monounsaturated fat 0.295g 0.006g 1%
Calories 36kcal 23kcal 1%
Vitamin B1 0.086mg 0.095mg 1%
Sodium 56mg 70mg 1%
Carbs 6.33g 3.75g 1%
Fats 0.79g 0.26g 1%
Protein 2.97g 2.97g 0%
Net carbs 3.03g 1.35g N/A
Calcium 138mg 136mg 0%
Sugar 0.85g 0.43g N/A
Phosphorus 58mg 56mg 0%
Saturated fat 0.132g 0.043g 0%
Polyunsaturated fat 0.124g 0.109g 0%
Tryptophan 0.045mg 0.04mg 0%
Threonine 0.122mg 0.127mg 0%
Isoleucine 0.118mg 0.152mg 0%
Leucine 0.204mg 0.231mg 0%
Lysine 0.181mg 0.182mg 0%
Methionine 0.042mg 0.055mg 0%
Phenylalanine 0.145mg 0.134mg 0%
Valine 0.172mg 0.168mg 0%
Histidine 0.061mg 0.066mg 0%

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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more FatsFats +203.8%
Contains more CarbsCarbs +68.8%
Contains more OtherOther +21.5%
~equal in Protein ~2.97g
~equal in Water ~91.21g

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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +4816.7%
Contains more Poly. FatPolyunsaturated fat +13.8%
Contains less Sat. FatSaturated fat -67.4%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.