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Spinach vs Parsley - In-Depth Nutrition Comparison

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The main differences between Spinach and Parsley

  • Spinach is richer in Manganese, Folate, Vitamin E , Vitamin B6, Vitamin B2, and Magnesium, yet Parsley is richer in Vitamin K, Vitamin C, Iron, and Vitamin B5.
  • Daily need coverage for Vitamin K from Parsley is 964% higher.
  • Spinach contains 6 times more Manganese than Parsley. Spinach contains 0.897mg of Manganese, while Parsley contains 0.16mg.

Food types used in this article are Spinach, raw and Parsley, fresh.

Infographic

Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +58%
Contains more Calcium +39.4%
Contains more Iron +128.8%
Contains more Phosphorus +18.4%
Contains less Sodium -29.1%
Contains more Zinc +101.9%
Contains more Copper +14.6%
Equal in Potassium - 554
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 42% 233% 36% 25% 49% 8% 30% 50%
Contains more Magnesium +58%
Contains more Calcium +39.4%
Contains more Iron +128.8%
Contains more Phosphorus +18.4%
Contains less Sodium -29.1%
Contains more Zinc +101.9%
Contains more Copper +14.6%
Equal in Potassium - 554

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +11.3%
Contains more Vitamin E +170.7%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B6 +116.7%
Contains more Folate +27.6%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B5 +515.4%
Contains more Vitamin K +239.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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%
Contains more Vitamin A +11.3%
Contains more Vitamin E +170.7%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B6 +116.7%
Contains more Folate +27.6%
Contains more Vitamin C +373.3%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B5 +515.4%
Contains more Vitamin K +239.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Parsley
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Parsley Opinion
Net carbs 1.43g 3.03g Parsley
Protein 2.86g 2.97g Parsley
Fats 0.39g 0.79g Parsley
Carbs 3.63g 6.33g Parsley
Calories 23kcal 36kcal Parsley
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 0.85g Spinach
Fiber 2.2g 3.3g Parsley
Calcium 99mg 138mg Parsley
Iron 2.71mg 6.2mg Parsley
Magnesium 79mg 50mg Spinach
Phosphorus 49mg 58mg Parsley
Potassium 558mg 554mg Spinach
Sodium 79mg 56mg Parsley
Zinc 0.53mg 1.07mg Parsley
Copper 0.13mg 0.149mg Parsley
Vitamin A 9377IU 8424IU Spinach
Vitamin E 2.03mg 0.75mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 133mg Parsley
Vitamin B1 0.078mg 0.086mg Parsley
Vitamin B2 0.189mg 0.098mg Spinach
Vitamin B3 0.724mg 1.313mg Parsley
Vitamin B5 0.065mg 0.4mg Parsley
Vitamin B6 0.195mg 0.09mg Spinach
Folate 194µg 152µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 1640µg Parsley
Tryptophan 0.039mg 0.045mg Parsley
Threonine 0.122mg 0.122mg
Isoleucine 0.147mg 0.118mg Spinach
Leucine 0.223mg 0.204mg Spinach
Lysine 0.174mg 0.181mg Parsley
Methionine 0.053mg 0.042mg Spinach
Phenylalanine 0.129mg 0.145mg Parsley
Valine 0.161mg 0.172mg Parsley
Histidine 0.064mg 0.061mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.132g Spinach
Monounsaturated Fat 0.01g 0.295g Parsley
Polyunsaturated fat 0.165g 0.124g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Parsley
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
441
Parsley
Mineral Summary Score
41
Spinach
59
Parsley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
18%
Parsley
Carbohydrates
4%
Spinach
6%
Parsley
Fats
2%
Spinach
4%
Parsley

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food contains less Sodium?
Parsley
Parsley contains less Sodium (difference - 23mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.