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Parsley vs Watercress - In-Depth Nutrition Comparison

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How are Parsley and Watercress different?

  • Parsley is higher than Watercress in Vitamin K, Vitamin C, Iron, Folate, Vitamin A, Fiber, Zinc, Copper, Vitamin B3, and Magnesium.
  • Parsley covers your daily need of Vitamin K 1158% more than Watercress.
  • Parsley contains 31 times more Iron than Watercress. Parsley contains 6.2mg of Iron, while Watercress contains 0.2mg.

Parsley, fresh and Watercress, raw types were used in this article.

Infographic

Parsley vs Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +3000%
Contains more Calcium +15%
Contains more Potassium +67.9%
Contains more Magnesium +138.1%
Contains more Copper +93.5%
Contains more Zinc +872.7%
Contains less Sodium -26.8%
Equal in Phosphorus - 60
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 233% 42% 49% 36% 50% 30% 25% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +3000%
Contains more Calcium +15%
Contains more Potassium +67.9%
Contains more Magnesium +138.1%
Contains more Copper +93.5%
Contains more Zinc +872.7%
Contains less Sodium -26.8%
Equal in Phosphorus - 60

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +209.3%
Contains more Vitamin A +164%
Contains more Vitamin B3 +556.5%
Contains more Vitamin B5 +29%
Contains more Vitamin K +556%
Contains more Folate +1588.9%
Contains more Vitamin E +33.3%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B6 +43.3%
Equal in Vitamin B1 - 0.09
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 444% 506% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin C +209.3%
Contains more Vitamin A +164%
Contains more Vitamin B3 +556.5%
Contains more Vitamin B5 +29%
Contains more Vitamin K +556%
Contains more Folate +1588.9%
Contains more Vitamin E +33.3%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B6 +43.3%
Equal in Vitamin B1 - 0.09

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
441
Parsley
91
Watercress
Mineral Summary Score
59
Parsley
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Parsley
14%
Watercress
Carbohydrates
6%
Parsley
1%
Watercress
Fats
4%
Parsley
0%
Watercress

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parsley Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.3)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
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 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.

All nutrients comparison - raw data values

Nutrient Parsley Watercress Opinion
Calories 36 11 Parsley
Protein 2.97 2.3 Parsley
Fats 0.79 0.1 Parsley
Vitamin C 133 43 Parsley
Carbs 6.33 1.29 Parsley
Cholesterol 0 0
Vitamin D 0 0
Iron 6.2 0.2 Parsley
Calcium 138 120 Parsley
Potassium 554 330 Parsley
Magnesium 50 21 Parsley
Sugar 0.85 0.2 Watercress
Fiber 3.3 0.5 Parsley
Copper 0.149 0.077 Parsley
Zinc 1.07 0.11 Parsley
Starch
Phosphorus 58 60 Watercress
Sodium 56 41 Watercress
Vitamin A 8424 3191 Parsley
Vitamin E 0.75 1 Watercress
Vitamin D 0 0
Vitamin B1 0.086 0.09 Watercress
Vitamin B2 0.098 0.12 Watercress
Vitamin B3 1.313 0.2 Parsley
Vitamin B5 0.4 0.31 Parsley
Vitamin B6 0.09 0.129 Watercress
Vitamin B12 0 0
Vitamin K 1640 250 Parsley
Folate 152 9 Parsley
Trans Fat 0 0
Saturated Fat 0.132 0.027 Watercress
Monounsaturated Fat 0.295 0.008 Parsley
Polyunsaturated fat 0.124 0.035 Parsley
Tryptophan 0.045 0.03 Parsley
Threonine 0.122 0.133 Watercress
Isoleucine 0.118 0.093 Parsley
Leucine 0.204 0.166 Parsley
Lysine 0.181 0.134 Parsley
Methionine 0.042 0.02 Parsley
Phenylalanine 0.145 0.114 Parsley
Valine 0.172 0.137 Parsley
Histidine 0.061 0.04 Parsley
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.