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Parsley vs Spinach - In-Depth Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 28, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Parsley
vs
Spinach raw

Summary

Spinach contains more manganese, folate, Vitamin E, Vitamin B6, Vitamin B2, and magnesium than parsley. It is also low in sugars and saturated fat.

Parsley is richer in Vitamin K, Vitamin C, Iron, and Vitamin B5 and has low sodium. B

Introduction

In this article, you can find a detailed description of the differences between spinach and parsley.

What's The Actual Difference?

Parsley and spinach are both used in cooking. Spinach is used as an independent dish in a baked form. Parsley is used as a flavoring or spice in a dry ground form. However, they differ in taste and appearance.

Parsley has a fresh, peppery flavor, a bright green color, and feathery leaves. It has solid, oblong leaves with a point at the end. Raw spinach has a mild, slightly sweet flavor that can be refreshing in salads, but the flavor becomes more acidic and robust when cooked. Spinach leaves are triangular or ovate and can be flat or puckered.

Nutrition

Below you can find the nutrition infographics that visually show the differences between parsnip and spinach.

Macronutrients

The main difference in macronutrient content is in carbs: parsley is two times higher in carbs than spinach. See the distribution of other nutrients in the infographic shown below. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +102.6%
Contains more Carbs +74.4%
Contains more Other +27.9%
Equal in Protein - 2.86
Equal in Water - 91.4
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 Fats +102.6%
Contains more Carbs +74.4%
Contains more Other +27.9%
Equal in Protein - 2.86
Equal in Water - 91.4
 

Carbs

Parsley has two times more carbs than spinach: it contains 6.33g of carbs per 100g, whereas spinach contains 3.63g of carbs per 100g. Parsley has 3.33g fiber and 3.02g net carbs. Spinach also has 2.2g of and 1.43g of net carbs.

They both are considered low carbs food.

Fats

Both spinach and parsley have fats of less than 1g. Spinach contains 0.39g of fat, and parsley has 0.79g of fat.

Cholesterol

Spinach and parsley have no cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2850%
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +33.1%
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +2850%
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +33.1%

Protein

Spinach and parsley have tiny and equal amounts of protein: 3g.

Calories

Both spinach and parsley are low in calories. Spinach contains 23 calories per 100g, whereas parsley contains 36 calories per 100g.

Vitamins

Parsley contains three times more Vitamin C, two times more Vitamin K, and more Vitamin B3, Vitamin B5, and Vitamin B1.

Parsley falls in the range of the top 12% of foods as a source of Vitamin C.

On the other hand, spinach contains more Vitamin B6, Vitamin B2, Vitamin A, Vitamin E, and folate. Spinach falls in the range of the top 10% of foods as a source of Vitamin A.

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.
:
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B5 +515.4%
Contains more Vitamin K +239.6%
Contains more Vitamin A +11.3%
Contains more Vitamin E +170.7%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B6 +116.7%
Contains more Folate +27.6%
Equal in Vitamin B1 - 0.078
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 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B5 +515.4%
Contains more Vitamin K +239.6%
Contains more Vitamin A +11.3%
Contains more Vitamin E +170.7%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B6 +116.7%
Contains more Folate +27.6%
Equal in Vitamin B1 - 0.078

Minerals

Parsley has a relatively higher amount of minerals than spinach. It contains more calcium, copper, zinc, phosphorus, iron, and less sodium than spinach.

Parsley falls in the range of the top 9% of foods as a source of iron. Spinach has more magnesium.

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.
Contains more Calcium +39.4%
Contains more Iron +128.8%
Contains more Phosphorus +18.4%
Contains less Sodium -29.1%
Contains more Zinc +101.9%
Contains more Copper +14.6%
Contains more Magnesium +58%
Contains more Manganese +460.6%
Contains more Selenium +900%
Equal in Potassium - 558
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +39.4%
Contains more Iron +128.8%
Contains more Phosphorus +18.4%
Contains less Sodium -29.1%
Contains more Zinc +101.9%
Contains more Copper +14.6%
Contains more Magnesium +58%
Contains more Manganese +460.6%
Contains more Selenium +900%
Equal in Potassium - 558

Health Impact

Cardiovascular Health

Parsley's diuretic properties are most effective in hypertensive individuals and may aid in the removal of excess water from the body. Parsley is high in Vitamin K, which has anti-calcification properties in blood vessels, allowing for smooth blood flow and reducing the risk of plaque formation and atherosclerosis complications [1].

Spinach is high in nitrates, which have been shown to help moderate blood pressure and lower your risk of heart disease. In one study [2] of 27 people, eating spinach effectively reduced blood pressure. Several other studies have found similar results, indicating that spinach is beneficial to heart health.

Cancer

According to one study [3], parsley contains antioxidant flavonoids like apigenin, which has anti-carcinogenic properties in nearly all cancer cell lines.

Several human studies have found that eating spinach lowers the risk of prostate cancer. In one study [4], MGDG and SQDG (galactolipids) compounds in spinach were found to help slow tumor growth in the cervix. They also reduced the tumor's size. Consuming this leafy green may also aid in preventing breast cancer [5].

Diabetes

Parsley is high in Vitamin A. A new study [5] found that Vitamin A improves insulin-producing-cell function. The researchers first discovered that insulin-producing beta-cells have a high Vitamin A cell surface receptors concentration.

Moreover, parsnips are high in Vitamin C, a water-soluble vitamin that is a powerful antioxidant. According to some test-tube studies, it also contains polyacetylenes, which may have anti-cancer properties [6].

Eye Health

Spinach is high in zeaxanthin and lutein, which are carotenoids that give some vegetables their color. Human eyes contain a high concentration of these pigments, which protect your eyes from sun damage [7]. Furthermore, several studies show that zeaxanthin and lutein help prevent macular degeneration and cataracts, significant causes of blindness [8].

Side Effects

Allergy

Spinach allergies are rare; however, reactions to spinach ingestion appear similar to those of oral allergy syndrome. Parsley can cause food allergy symptoms in people who are allergic to pollen, especially those with allergic rhinitis [9].

Kidney stones

Spinach is one of the foods with high oxalate content. Kidney stones are usually formed in the case of excess oxalate consumption [10]. So, people with a high risk of nephrolithiasis should reduce spinach consumption [11]. 

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 28, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Parsley vs Spinach raw infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsley Spinach raw Opinion
Net carbs 3.03g 1.43g Parsley
Protein 2.97g 2.86g Parsley
Fats 0.79g 0.39g Parsley
Carbs 6.33g 3.63g Parsley
Calories 36kcal 23kcal Parsley
Fructose 0.15g Spinach raw
Sugar 0.85g 0.42g Spinach raw
Fiber 3.3g 2.2g Parsley
Calcium 138mg 99mg Parsley
Iron 6.2mg 2.71mg Parsley
Magnesium 50mg 79mg Spinach raw
Phosphorus 58mg 49mg Parsley
Potassium 554mg 558mg Spinach raw
Sodium 56mg 79mg Parsley
Zinc 1.07mg 0.53mg Parsley
Copper 0.149mg 0.13mg Parsley
Manganese 0.16mg 0.897mg Spinach raw
Selenium 0.1µg 1µg Spinach raw
Vitamin A 8424IU 9377IU Spinach raw
Vitamin A RAE 421µg 469µg Spinach raw
Vitamin E 0.75mg 2.03mg Spinach raw
Vitamin C 133mg 28.1mg Parsley
Vitamin B1 0.086mg 0.078mg Parsley
Vitamin B2 0.098mg 0.189mg Spinach raw
Vitamin B3 1.313mg 0.724mg Parsley
Vitamin B5 0.4mg 0.065mg Parsley
Vitamin B6 0.09mg 0.195mg Spinach raw
Folate 152µg 194µg Spinach raw
Vitamin K 1640µg 482.9µg Parsley
Tryptophan 0.045mg 0.039mg Parsley
Threonine 0.122mg 0.122mg
Isoleucine 0.118mg 0.147mg Spinach raw
Leucine 0.204mg 0.223mg Spinach raw
Lysine 0.181mg 0.174mg Parsley
Methionine 0.042mg 0.053mg Spinach raw
Phenylalanine 0.145mg 0.129mg Parsley
Valine 0.172mg 0.161mg Parsley
Histidine 0.061mg 0.064mg Spinach raw
Saturated Fat 0.132g 0.063g Spinach raw
Monounsaturated Fat 0.295g 0.01g Parsley
Polyunsaturated fat 0.124g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
441%
Parsley
181%
Spinach raw
Minerals Daily Need Coverage Score
49%
Parsley
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food contains less Sodium?
Parsley
Parsley contains less Sodium (difference - 23mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.