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  6. Parsley vs. Yam

Parsley vs. Yam — In-Depth Nutrition Comparison

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How are Parsley and Yam different?

  • Parsley is richer in Vitamin K, Vitamin C, Iron, Vitamin A RAE, Folate, Calcium, and Zinc, while Yam is higher in Vitamin B6, Manganese, and Potassium.
  • Parsley covers your daily need of Vitamin K 1365% more than Yam.
  • Parsley contains 60 times more Vitamin A RAE than Yam. Parsley contains 421µg of Vitamin A RAE, while Yam contains 7µg.

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

Infographic

Parsley vs Yam 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.
Parsley
Parsley
5
:
5
Yam
Yam
Contains more Calcium +711.8%
Contains more Iron +1048.1%
Contains more Magnesium +138.1%
Contains more Zinc +345.8%
Contains more Potassium +47.3%
Contains less Sodium -83.9%
Contains more Copper +19.5%
Contains more Manganese +148.1%
Contains more Selenium +600%
Equal in Phosphorus - 55
Parsley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +711.8%
Contains more Iron +1048.1%
Contains more Magnesium +138.1%
Contains more Zinc +345.8%
Contains more Potassium +47.3%
Contains less Sodium -83.9%
Contains more Copper +19.5%
Contains more Manganese +148.1%
Contains more Selenium +600%
Equal in Phosphorus - 55

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.
Parsley
Parsley
8
:
2
Yam
Yam
Contains more Vitamin A +6004.3%
Contains more Vitamin E +114.3%
Contains more Vitamin C +677.8%
Contains more Vitamin B2 +206.3%
Contains more Vitamin B3 +137.9%
Contains more Vitamin B5 +27.4%
Contains more Folate +560.9%
Contains more Vitamin K +71204.3%
Contains more Vitamin B1 +30.2%
Contains more Vitamin B6 +225.6%
Parsley
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +6004.3%
Contains more Vitamin E +114.3%
Contains more Vitamin C +677.8%
Contains more Vitamin B2 +206.3%
Contains more Vitamin B3 +137.9%
Contains more Vitamin B5 +27.4%
Contains more Folate +560.9%
Contains more Vitamin K +71204.3%
Contains more Vitamin B1 +30.2%
Contains more Vitamin B6 +225.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsley
Parsley
4
:
1
Yam
Yam
Contains more Protein +94.1%
Contains more Fats +364.7%
Contains more Water +26%
Contains more Other +168.3%
Contains more Carbs +340.4%
Parsley
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +94.1%
Contains more Fats +364.7%
Contains more Water +26%
Contains more Other +168.3%
Contains more Carbs +340.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsley
Parsley
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +4816.7%
Contains more Polyunsaturated fat +63.2%
Contains less Saturated Fat -72%
Parsley
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +4816.7%
Contains more Polyunsaturated fat +63.2%
Contains less Saturated Fat -72%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsley Yam Opinion
Net carbs 3.03g 23.78g Yam
Protein 2.97g 1.53g Parsley
Fats 0.79g 0.17g Parsley
Carbs 6.33g 27.88g Yam
Calories 36kcal 118kcal Yam
Sugar 0.85g 0.5g Yam
Fiber 3.3g 4.1g Yam
Calcium 138mg 17mg Parsley
Iron 6.2mg 0.54mg Parsley
Magnesium 50mg 21mg Parsley
Phosphorus 58mg 55mg Parsley
Potassium 554mg 816mg Yam
Sodium 56mg 9mg Yam
Zinc 1.07mg 0.24mg Parsley
Copper 0.149mg 0.178mg Yam
Manganese 0.16mg 0.397mg Yam
Selenium 0.1µg 0.7µg Yam
Vitamin A 8424IU 138IU Parsley
Vitamin A RAE 421µg 7µg Parsley
Vitamin E 0.75mg 0.35mg Parsley
Vitamin C 133mg 17.1mg Parsley
Vitamin B1 0.086mg 0.112mg Yam
Vitamin B2 0.098mg 0.032mg Parsley
Vitamin B3 1.313mg 0.552mg Parsley
Vitamin B5 0.4mg 0.314mg Parsley
Vitamin B6 0.09mg 0.293mg Yam
Folate 152µg 23µg Parsley
Vitamin K 1640µg 2.3µg Parsley
Tryptophan 0.045mg 0.012mg Parsley
Threonine 0.122mg 0.054mg Parsley
Isoleucine 0.118mg 0.052mg Parsley
Leucine 0.204mg 0.096mg Parsley
Lysine 0.181mg 0.059mg Parsley
Methionine 0.042mg 0.021mg Parsley
Phenylalanine 0.145mg 0.071mg Parsley
Valine 0.172mg 0.062mg Parsley
Histidine 0.061mg 0.034mg Parsley
Saturated Fat 0.132g 0.037g Yam
Monounsaturated Fat 0.295g 0.006g Parsley
Polyunsaturated fat 0.124g 0.076g Parsley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yam
Minerals Daily Need Coverage Score
49%
Parsley
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.095g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.