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Parsley vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between parsley and wheat?

  • Parsley is richer in vitamin A, iron, folate, calcium, and potassium, while wheat is higher in selenium, manganese, phosphorus, zinc, and copper.
  • Parsley's daily need coverage for vitamin A is 168% higher.
  • Wheat has 15 times less calcium than parsley. Parsley has 138mg of calcium, while wheat has 9mg.
  • Wheat has a higher glycemic index (50) than parsley (32).

We used Parsley, fresh and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Parsley vs Wheat 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%
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +237.8%
Contains more IronIron +252.3%
Contains more CopperCopper +38.9%
Contains more ZincZinc +72%
Contains more PhosphorusPhosphorus +153.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +543.8%
Contains more SeleniumSelenium +31800%
~equal in Magnesium ~48mg

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%
Wheat
2
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1281.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B3Vitamin B3 +75.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsley Wheat DV% diff.
Vitamin K 1640µg 1367%
Vitamin C 133mg 148%
Selenium 0.1µg 31.9µg 58%
Iron 6.2mg 1.76mg 56%
Vitamin A 421µg 47%
Manganese 0.16mg 1.03mg 38%
Folate 152µg 11µg 35%
Phosphorus 58mg 147mg 13%
Calcium 138mg 9mg 13%
Potassium 554mg 164mg 11%
Vitamin B5 0.4mg 8%
Carbs 6.33g 27.6g 7%
Zinc 1.07mg 1.84mg 7%
Vitamin B3 1.313mg 2.305mg 6%
Copper 0.149mg 0.207mg 6%
Vitamin B2 0.098mg 0.03mg 5%
Protein 2.97g 5.71g 5%
Calories 36kcal 132kcal 5%
Fiber 3.3g 4.3g 4%
Vitamin E 0.75mg 0.24mg 3%
Sodium 56mg 8mg 2%
Choline 12.8mg 2%
Vitamin B6 0.09mg 0.07mg 2%
Monounsaturated fat 0.295g 0.084g 1%
Polyunsaturated fat 0.124g 0.243g 1%
Vitamin B1 0.086mg 0.095mg 1%
Fats 0.79g 0.83g 0%
Net carbs 3.03g 23.3g N/A
Magnesium 50mg 48mg 0%
Sugar 0.85g 3.07g N/A
Trans fat 0g 0.002g N/A
Saturated fat 0.132g 0.077g 0%
Tryptophan 0.045mg 0.051mg 0%
Threonine 0.122mg 0.172mg 0%
Isoleucine 0.118mg 0.22mg 0%
Leucine 0.204mg 0.432mg 0%
Lysine 0.181mg 0.161mg 0%
Methionine 0.042mg 0.097mg 0%
Phenylalanine 0.145mg 0.3mg 0%
Valine 0.172mg 0.267mg 0%
Histidine 0.061mg 0.147mg 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
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +34.6%
Contains more OtherOther +223.5%
Contains more ProteinProtein +92.3%
Contains more CarbsCarbs +336%
~equal in Fats ~0.83g

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
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +251.2%
Contains less Sat. FatSaturated fat -41.7%
Contains more Poly. FatPolyunsaturated fat +96%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.