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  6. Parsley vs. Sunflower seeds

Parsley vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between parsley and sunflower seeds

  • Parsley has more vitamin K, vitamin A, and vitamin C; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, and manganese.
  • Parsley covers your daily need for vitamin K, 1367% more than sunflower seeds.
  • Parsley has 168 times more vitamin A than sunflower seeds. While parsley has 8424IU of vitamin A, sunflower seeds have only 50IU.
  • The glycemic index of parsley is higher.

These are the specific foods used in this comparison Parsley, fresh and Seeds, sunflower seed kernels, dried.

Infographic

Parsley vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +76.9%
Contains more IronIron +18.1%
Contains more MagnesiumMagnesium +550%
Contains more PotassiumPotassium +16.4%
Contains more CopperCopper +1108.1%
Contains more ZincZinc +367.3%
Contains more PhosphorusPhosphorus +1037.9%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +1118.8%
Contains more SeleniumSelenium +52900%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +9400%
Contains more Vitamin AVitamin A +13933.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +4589.3%
Contains more Vitamin B1Vitamin B1 +1620.9%
Contains more Vitamin B2Vitamin B2 +262.2%
Contains more Vitamin B3Vitamin B3 +534.8%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +49.3%
Contains more CholineCholine +330.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsley Sunflower seeds DV% diff.
Vitamin K 1640µg 0µg 1367%
Vitamin E 0.75mg 35.17mg 229%
Copper 0.149mg 1.8mg 183%
Polyunsaturated fat 0.124g 23.137g 153%
Vitamin C 133mg 1.4mg 146%
Vitamin B1 0.086mg 1.48mg 116%
Vitamin B6 0.09mg 1.345mg 97%
Selenium 0.1µg 53µg 96%
Phosphorus 58mg 660mg 86%
Fats 0.79g 51.46g 78%
Manganese 0.16mg 1.95mg 78%
Magnesium 50mg 325mg 65%
Monounsaturated fat 0.295g 18.528g 46%
Vitamin A 421µg 3µg 46%
Vitamin B3 1.313mg 8.335mg 44%
Protein 2.97g 20.78g 36%
Zinc 1.07mg 5mg 36%
Calories 36kcal 584kcal 27%
Fiber 3.3g 8.6g 21%
Saturated fat 0.132g 4.455g 20%
Vitamin B2 0.098mg 0.355mg 20%
Folate 152µg 227µg 19%
Vitamin B5 0.4mg 1.13mg 15%
Iron 6.2mg 5.25mg 12%
Choline 12.8mg 55.1mg 8%
Calcium 138mg 78mg 6%
Carbs 6.33g 20g 5%
Potassium 554mg 645mg 3%
Sodium 56mg 9mg 2%
Net carbs 3.03g 11.4g N/A
Sugar 0.85g 2.62g N/A
Tryptophan 0.045mg 0.348mg 0%
Threonine 0.122mg 0.928mg 0%
Isoleucine 0.118mg 1.139mg 0%
Leucine 0.204mg 1.659mg 0%
Lysine 0.181mg 0.937mg 0%
Methionine 0.042mg 0.494mg 0%
Phenylalanine 0.145mg 1.169mg 0%
Valine 0.172mg 1.315mg 0%
Histidine 0.061mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1754.3%
Contains more ProteinProtein +599.7%
Contains more FatsFats +6413.9%
Contains more CarbsCarbs +216%
Contains more OtherOther +37.7%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +6180.7%
Contains more Poly. FatPolyunsaturated fat +18558.9%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.