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  6. Parsley vs. Spinach raw

Parsley vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between parsley and spinach raw

  • Parsley is richer in vitamin K, vitamin C, and iron, yet spinach raw is richer in manganese, vitamin A, folate, vitamin E, vitamin B6, vitamin B2, and magnesium.
  • Daily need coverage for vitamin K for parsley is 964% higher.
  • Parsley contains 5 times more vitamin C than spinach raw. Parsley contains 133mg of vitamin C, while spinach raw contains 28.1mg.

Food types used in this article are Parsley, fresh and Spinach, raw.

Infographic

Parsley vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +39.4%
Contains more IronIron +128.8%
Contains more CopperCopper +14.6%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -29.1%
Contains more MagnesiumMagnesium +58%
Contains more ManganeseManganese +460.6%
Contains more SeleniumSelenium +900%
~equal in Potassium ~558mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 443% 0% 140% 15% 22% 23% 25% 24% 21% 0% 4100% 114%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin CVitamin C +373.3%
Contains more Vitamin B3Vitamin B3 +81.4%
Contains more Vitamin B5Vitamin B5 +515.4%
Contains more Vitamin KVitamin K +239.6%
Contains more Vitamin AVitamin A +11.4%
Contains more Vitamin EVitamin E +170.7%
Contains more Vitamin B2Vitamin B2 +92.9%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more FolateFolate +27.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsley Spinach raw DV% diff.
Vitamin K 1640µg 482.9µg 964%
Vitamin C 133mg 28.1mg 117%
Iron 6.2mg 2.71mg 44%
Manganese 0.16mg 0.897mg 32%
Folate 152µg 194µg 11%
Vitamin E 0.75mg 2.03mg 9%
Vitamin B6 0.09mg 0.195mg 8%
Magnesium 50mg 79mg 7%
Vitamin B2 0.098mg 0.189mg 7%
Vitamin B5 0.4mg 0.065mg 7%
Zinc 1.07mg 0.53mg 5%
Vitamin A 421µg 469µg 5%
Calcium 138mg 99mg 4%
Fiber 3.3g 2.2g 4%
Vitamin B3 1.313mg 0.724mg 4%
Copper 0.149mg 0.13mg 2%
Selenium 0.1µg 1µg 2%
Calories 36kcal 23kcal 1%
Fats 0.79g 0.39g 1%
Carbs 6.33g 3.63g 1%
Phosphorus 58mg 49mg 1%
Sodium 56mg 79mg 1%
Vitamin B1 0.086mg 0.078mg 1%
Choline 12.8mg 19.3mg 1%
Monounsaturated fat 0.295g 0.01g 1%
Protein 2.97g 2.86g 0%
Protein per 100 calories 8.3g 12g N/A
Calories per 10 g protein 121kcal 80kcal N/A
Weight per 100 calories 278g 435g N/A
Net carbs 3.03g 1.43g N/A
Potassium 554mg 558mg 0%
Sugar 0.85g 0.42g N/A
Saturated fat 0.132g 0.063g 0%
Polyunsaturated fat 0.124g 0.165g 0%
Tryptophan 0.045mg 0.039mg 0%
Threonine 0.122mg 0.122mg 0%
Isoleucine 0.118mg 0.147mg 0%
Leucine 0.204mg 0.223mg 0%
Lysine 0.181mg 0.174mg 0%
Methionine 0.042mg 0.053mg 0%
Phenylalanine 0.145mg 0.129mg 0%
Valine 0.172mg 0.161mg 0%
Histidine 0.061mg 0.064mg 0%
Fructose 0.15g 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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +102.6%
Contains more CarbsCarbs +74.4%
Contains more OtherOther +27.9%
~equal in Protein ~2.86g
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +2850%
Contains less Sat. FatSaturated fat -52.3%
Contains more Poly. FatPolyunsaturated fat +33.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.