Parsley vs Spinach - In-Depth Nutrition Comparison

Summary

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

Introduction

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.

Nutrition

Below you can find the nutrition infographics that visually show the differences between parsnip and spinach.

Calories

Both spinach and parsley are low in calories. Spinach contains 23 calories per 100g, whereas parsley contains 36 calories per 100g.

Fats

Both spinach and parsley have fats of less than 1g. Spinach contains 0.39g of fat, and parsley has 0.79g of fat.

Carbs

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.

Cholesterol

Spinach and parsley have no cholesterol.

Protein

Spinach and parsley have tiny and equal amounts of protein: 3g.

Vitamins

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.

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

Spinach

5

:

5

Parsley

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%

Spinach

Parsley

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%

Minerals

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.

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

Spinach

2

:

6

Parsley

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

Spinach

Parsley

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

Health Impact

Cardiovascular Health

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 [1].

Spinach is high in nitrates, which have been shown to help moderate blood pressure and lower your risk of heart disease. In one study [2] of 27 people, eating spinach effectively reduced blood pressure. Several other studies have found similar results, indicating that spinach is beneficial to heart health.

Cancer

According to one study [3], 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 [4], 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 [5].

Diabetes

Parsley is high in Vitamin A. A new study [5] 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 [6].

Eye Health

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 [7]. Furthermore, several studies show that zeaxanthin and lutein help prevent macular degeneration and cataracts, significant causes of blindness [8].

Side Effects

Allergy

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 [9].

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
2. https://pubmed.ncbi.nlm.nih.gov/22019438/
3. https://pubmed.ncbi.nlm.nih.gov/32059077/
4. https://www.sciencedirect.com/science/article/pii/B9780123746283000268
5. https://pubmed.ncbi.nlm.nih.gov/17652276/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6542390/
7. https://pubmed.ncbi.nlm.nih.gov/19168000/
8. https://pubmed.ncbi.nlm.nih.gov/7933422/
9. https://pubmed.ncbi.nlm.nih.gov/27795547/