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Pumpkin vs. Parsley — In-Depth Nutrition Comparison

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Significant differences between pumpkins and parsley

  • The amount of vitamin K, vitamin C, iron, vitamin A, folate, calcium, magnesium, potassium, fiber, and zinc in parsley is higher than in pumpkins.
  • Parsley covers your daily vitamin K needs 1366% more than pumpkins.
  • Pumpkins have a higher glycemic index. The glycemic index of pumpkins is 52, while the glycemic index of parsley is 32.

Specific food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Parsley, fresh.

Infographic

Pumpkin vs Parsley 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +455.6%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +140.9%
Contains more IronIron +987.7%
Contains more CopperCopper +63.7%
Contains more ZincZinc +365.2%
Contains more PhosphorusPhosphorus +93.3%
Contains more ManganeseManganese +79.8%

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Parsley
10
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%
Contains more Vitamin CVitamin C +2729.8%
Contains more Vitamin AVitamin A +46.2%
Contains more Vitamin B1Vitamin B1 +177.4%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B3Vitamin B3 +217.9%
Contains more Vitamin B5Vitamin B5 +99%
Contains more Vitamin B6Vitamin B6 +104.5%
Contains more Vitamin KVitamin K +204900%
Contains more FolateFolate +1588.9%
Contains more CholineCholine +106.5%
~equal in Vitamin E ~0.75mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Parsley DV% diff.
Vitamin K 0.8µg 1640µg 1366%
Vitamin C 4.7mg 133mg 143%
Iron 0.57mg 6.2mg 70%
Folate 9µg 152µg 36%
Vitamin A 288µg 421µg 15%
Calcium 15mg 138mg 12%
Magnesium 9mg 50mg 10%
Potassium 230mg 554mg 10%
Fiber 1.1g 3.3g 9%
Zinc 0.23mg 1.07mg 8%
Copper 0.091mg 0.149mg 6%
Vitamin B3 0.413mg 1.313mg 6%
Vitamin B1 0.031mg 0.086mg 5%
Protein 0.72g 2.97g 5%
Vitamin B5 0.201mg 0.4mg 4%
Phosphorus 30mg 58mg 4%
Vitamin B6 0.044mg 0.09mg 4%
Manganese 0.089mg 0.16mg 3%
Sodium 1mg 56mg 2%
Vitamin B2 0.078mg 0.098mg 2%
Choline 6.2mg 12.8mg 1%
Monounsaturated fat 0.009g 0.295g 1%
Polyunsaturated fat 0.004g 0.124g 1%
Calories 20kcal 36kcal 1%
Fats 0.07g 0.79g 1%
Carbs 4.9g 6.33g 0%
Net carbs 3.8g 3.03g N/A
Sugar 2.08g 0.85g N/A
Vitamin E 0.8mg 0.75mg 0%
Selenium 0.2µg 0.1µg 0%
Saturated fat 0.037g 0.132g 0%
Tryptophan 0.009mg 0.045mg 0%
Threonine 0.021mg 0.122mg 0%
Isoleucine 0.023mg 0.118mg 0%
Leucine 0.034mg 0.204mg 0%
Lysine 0.039mg 0.181mg 0%
Methionine 0.008mg 0.042mg 0%
Phenylalanine 0.023mg 0.145mg 0%
Valine 0.025mg 0.172mg 0%
Histidine 0.011mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more ProteinProtein +312.5%
Contains more FatsFats +1028.6%
Contains more CarbsCarbs +29.2%
Contains more OtherOther +254.8%
~equal in Water ~87.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +3177.8%
Contains more Poly. FatPolyunsaturated fat +3000%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.