Parsley vs Spinach - In-Depth Nutrition Comparison

Macronutrients

The main difference in macronutrient content is in carbs: parsley is two times higher in carbs than spinach. See the distribution of other nutrients in the infographic shown below. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Spinach raw

1

Protein: 2.86 g

Fats: 0.39 g

Carbs: 3.63 g

Water: 91.4 g

Other: 1.72 g

Parsley

4

Protein: 2.97 g

Fats: 0.79 g

Carbs: 6.33 g

Water: 87.71 g

Other: 2.2 g

Contains more FatsFats	+102.6%
Contains more CarbsCarbs	+74.4%
Contains more OtherOther	+27.9%

~equal in Protein ~2.97g

~equal in Water ~87.71g

Carbs

Parsley has two times more carbs than spinach: 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 are both considered low-carb foods.

Fats

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

Cholesterol

Spinach and parsley have no cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Spinach raw

2

Saturated fat: Sat. Fat 0.063 g

Monounsaturated fat: Mono. Fat 0.01 g

Polyunsaturated fat: Poly. Fat 0.165 g

Parsley

1

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	-52.3%
Contains more Poly. FatPolyunsaturated fat	+33.1%

Contains more Mono. FatMonounsaturated fat

+2850%

Protein

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

Calories

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Spinach raw

6

100 g 300 g 1 leaf - 10g1 cup - 30g1 bunch - 340g

Parsley

5

100 g 300 g 1 tbsp - 3.8g10 sprigs - 10g1 cup chopped - 60g

Contains more Vitamin AVitamin A	+11.4%
Contains more Vitamin EVitamin E	+170.7%
Contains more Vitamin B2Vitamin B2	+92.9%
Contains more Vitamin B6Vitamin B6	+116.7%
Contains more FolateFolate	+27.6%
Contains more CholineCholine	+50.8%

Contains more Vitamin CVitamin C	+373.3%
Contains more Vitamin B1Vitamin B1	+10.3%
Contains more Vitamin B3Vitamin B3	+81.4%
Contains more Vitamin B5Vitamin B5	+515.4%
Contains more Vitamin KVitamin K	+239.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Spinach raw

3

100 g 300 g 1 leaf - 10g1 cup - 30g1 bunch - 340g

Parsley

6

100 g 300 g 1 tbsp - 3.8g10 sprigs - 10g1 cup chopped - 60g

Contains more MagnesiumMagnesium	+58%
Contains more ManganeseManganese	+460.6%
Contains more SeleniumSelenium	+900%

Contains more CalciumCalcium	+39.4%
Contains more IronIron	+128.8%
Contains more CopperCopper	+14.6%
Contains more ZincZinc	+101.9%
Contains more PhosphorusPhosphorus	+18.4%
Contains less SodiumSodium	-29.1%

~equal in Potassium ~554mg

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

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.

Overall, both parsley and spinach can be valuable components of a heart-healthy diet, offering essential nutrients that support cardiovascular health when consumed as part of a balanced eating pattern.

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).

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).

Kidney stones

Spinach is one of the foods with high oxalate content. Kidney stones are usually formed in the case of excess oxalate consumption (10). So, people with a high risk of nephrolithiasis should reduce spinach consumption (11).