Parsley vs Spinach - In-Depth Nutrition Comparison
Spinach contains more manganese, folate, Vitamin E, Vitamin B6, Vitamin B2, and magnesium than parsley. It is also low in sugars and saturated fat.
Parsley is richer in Vitamin K, Vitamin C, Iron, and Vitamin B5 and has low sodium. B
Table of contents
In this article, you can find a detailed description of the differences between basil and parsley.
What's The Actual Difference?
Parsley and spinach are both used in cooking. However, they differ in taste and appearance.
Parsley has a fresh, peppery flavor, a bright green color, and feathery leaves. It has solid, oblong leaves with a point at the end. Raw spinach has a mild, slightly sweet flavor that can be refreshing in salads, but the flavor becomes more acidic and robust when cooked. Spinach leaves are triangular or ovate and can be flat or puckered.
Below you can find the nutrition infographics that visually show the differences between parsnip and spinach.
Both spinach and parsley are low in calories. Spinach contains 23 calories per 100g, whereas parsley contains 36 calories per 100g.
Both spinach and parsley have fats of less than 1g. Spinach contains 0.39g of fat, and parsley has 0.79g of fat.
Parsley has two times more carbs than basil: it contains 6.33g of carbs per 100g, whereas spinach contains 3.63g of carbs per 100g. Parsley has 3.33g fiber and 3.02g net carbs. Spinach also has 2.2g of and 1.43g of net carbs.
They both are considered low carbs food.
Spinach and parsley have no cholesterol.
Spinach and parsley have tiny and equal amounts of protein: 3g.
Parsley contains three times more Vitamin C, two times more Vitamin K, and more Vitamin B3, Vitamin B5, and Vitamin B1.
Parsley falls in the range of the top 12% of foods as a source of Vitamin C.
On the other hand, spinach contains more Vitamin B6, Vitamin B2, Vitamin A, Vitamin E, and folate. Spinach falls in the range of the top 10% of foods as a source of Vitamin A.
Parsley has a relatively higher amount of minerals than spinach. It contains more calcium, copper, zinc, phosphorus, iron, and less sodium than spinach.
Parsley falls in the range of the top 9% of foods as a source of iron. Spinach has more magnesium.
Parsley's diuretic properties are most effective in hypertensive individuals and may aid in the removal of excess water from the body. Parsley is high in Vitamin K, which has anti-calcification properties in blood vessels, allowing for smooth blood flow and reducing the risk of plaque formation and atherosclerosis complications .
Spinach is high in nitrates, which have been shown to help moderate blood pressure and lower your risk of heart disease. In one study  of 27 people, eating spinach effectively reduced blood pressure. Several other studies have found similar results, indicating that spinach is beneficial to heart health.
According to one study , parsley contains antioxidant flavonoids like apigenin, which has anti-carcinogenic properties in nearly all cancer cell lines.
Several human studies have found that eating spinach lowers the risk of prostate cancer. In one study , MGDG and SQDG (galactolipids) compounds in spinach were found to help slow tumor growth in the cervix. They also reduced the tumor's size. Consuming this leafy green may also aid in preventing breast cancer .
Parsley is high in Vitamin A. A new study  found that Vitamin A improves insulin-producing-cell function. The researchers first discovered that insulin-producing beta-cells have a high Vitamin A cell surface receptors concentration.
Moreover, parsnips are high in Vitamin C, a water-soluble vitamin that is a powerful antioxidant. According to some test-tube studies, it also contains polyacetylenes, which may have anti-cancer properties .
Spinach is high in zeaxanthin and lutein, which are carotenoids that give some vegetables their color. Human eyes contain a high concentration of these pigments, which protect your eyes from sun damage . Furthermore, several studies show that zeaxanthin and lutein help prevent macular degeneration and cataracts, significant causes of blindness .
Spinach allergies are rare; however, reactions to spinach ingestion appear similar to those of oral allergy syndrome. Parsley can cause food allergy symptoms in people who are allergic to pollen, especially those with allergic rhinitis .
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sodium|
|Lower in Cholesterol||Equal|
|Lower in glycemic index||Equal|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||469µg||421µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet||Equal|