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  6. Flax seeds vs. Parsley

Flax seeds vs. Parsley — In-Depth Nutrition Comparison

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What are the differences between flax seeds and parsley?

  • Flax seeds are higher in vitamin B1, copper, manganese, fiber, phosphorus, magnesium, and selenium, yet parsley is higher in vitamin K, vitamin A, and vitamin C.
  • Parsley's daily need coverage for vitamin K is 1363% more.
  • Flax seeds have 254 times more selenium than parsley. While flax seeds have 25.4µg of selenium, parsley has only 0.1µg.

We used Seeds, flaxseed and Parsley, fresh types in this article.

Infographic

Flax seeds vs Parsley 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 more MagnesiumMagnesium +684%
Contains more CalciumCalcium +84.8%
Contains more PotassiumPotassium +46.8%
Contains more CopperCopper +718.8%
Contains more ZincZinc +305.6%
Contains more PhosphorusPhosphorus +1006.9%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +1451.3%
Contains more SeleniumSelenium +25300%
~equal in Iron ~6.2mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 B1Vitamin B1 +1811.6%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B3Vitamin B3 +134.6%
Contains more Vitamin B5Vitamin B5 +146.3%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more CholineCholine +514.8%
Contains more Vitamin CVitamin C +22066.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +141.9%
Contains more Vitamin KVitamin K +38039.5%
Contains more FolateFolate +74.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Parsley DV% diff.
Vitamin K 4.3µg 1640µg 1363%
Polyunsaturated fat 28.73g 0.124g 191%
Vitamin C 0.6mg 133mg 147%
Vitamin B1 1.644mg 0.086mg 130%
Copper 1.22mg 0.149mg 119%
Manganese 2.482mg 0.16mg 101%
Fiber 27.3g 3.3g 96%
Phosphorus 642mg 58mg 83%
Magnesium 392mg 50mg 81%
Fats 42.16g 0.79g 64%
Vitamin A 0µg 421µg 47%
Selenium 25.4µg 0.1µg 46%
Protein 18.29g 2.97g 31%
Zinc 4.34mg 1.07mg 30%
Vitamin B6 0.473mg 0.09mg 29%
Calories 534kcal 36kcal 25%
Monounsaturated fat 7.527g 0.295g 18%
Saturated fat 3.663g 0.132g 16%
Folate 87µg 152µg 16%
Vitamin B5 0.985mg 0.4mg 12%
Calcium 255mg 138mg 12%
Choline 78.7mg 12.8mg 12%
Vitamin B3 3.08mg 1.313mg 11%
Potassium 813mg 554mg 8%
Carbs 28.88g 6.33g 8%
Iron 5.73mg 6.2mg 6%
Vitamin B2 0.161mg 0.098mg 5%
Vitamin E 0.31mg 0.75mg 3%
Sodium 30mg 56mg 1%
Net carbs 1.58g 3.03g N/A
Sugar 1.55g 0.85g N/A
Tryptophan 0.297mg 0.045mg 0%
Threonine 0.766mg 0.122mg 0%
Isoleucine 0.896mg 0.118mg 0%
Leucine 1.235mg 0.204mg 0%
Lysine 0.862mg 0.181mg 0%
Methionine 0.37mg 0.042mg 0%
Phenylalanine 0.957mg 0.145mg 0%
Valine 1.072mg 0.172mg 0%
Histidine 0.472mg 0.061mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +515.8%
Contains more FatsFats +5236.7%
Contains more CarbsCarbs +356.2%
Contains more OtherOther +68.6%
Contains more WaterWater +1160.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 more Mono. FatMonounsaturated fat +2451.5%
Contains more Poly. FatPolyunsaturated fat +23069.4%
Contains less Sat. FatSaturated fat -96.4%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.