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Watercress vs Parsley - In-Depth Nutrition Comparison

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How are Watercress and Parsley different?

  • Parsley is higher than Watercress in Vitamin K, Vitamin C, Iron, Folate, Vitamin A RAE, Fiber, Zinc, Copper, Vitamin B3, and Magnesium.
  • Parsley covers your daily need of Vitamin K 1158% more than Watercress.

Watercress, raw and Parsley, fresh types were used in this article.

Infographic

Watercress 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 less Sodium -26.8%
Contains more Calcium +15%
Contains more Iron +3000%
Contains more Magnesium +138.1%
Contains more Potassium +67.9%
Contains more Zinc +872.7%
Contains more Copper +93.5%
Equal in Phosphorus - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 42% 233% 36% 25% 49% 8% 30% 50%
Contains less Sodium -26.8%
Contains more Calcium +15%
Contains more Iron +3000%
Contains more Magnesium +138.1%
Contains more Potassium +67.9%
Contains more Zinc +872.7%
Contains more Copper +93.5%
Equal in Phosphorus - 58

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 E +33.3%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B6 +43.3%
Contains more Vitamin A +164%
Contains more Vitamin C +209.3%
Contains more Vitamin B3 +556.5%
Contains more Vitamin B5 +29%
Contains more Folate +1588.9%
Contains more Vitamin K +556%
Equal in Vitamin B1 - 0.086
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 E +33.3%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B6 +43.3%
Contains more Vitamin A +164%
Contains more Vitamin C +209.3%
Contains more Vitamin B3 +556.5%
Contains more Vitamin B5 +29%
Contains more Folate +1588.9%
Contains more Vitamin K +556%
Equal in Vitamin B1 - 0.086

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.
Watercress Parsley
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Parsley Opinion
Net carbs 0.79g 3.03g Parsley
Protein 2.3g 2.97g Parsley
Fats 0.1g 0.79g Parsley
Carbs 1.29g 6.33g Parsley
Calories 11kcal 36kcal Parsley
Starch g g
Fructose g g
Sugar 0.2g 0.85g Watercress
Fiber 0.5g 3.3g Parsley
Calcium 120mg 138mg Parsley
Iron 0.2mg 6.2mg Parsley
Magnesium 21mg 50mg Parsley
Phosphorus 60mg 58mg Watercress
Potassium 330mg 554mg Parsley
Sodium 41mg 56mg Watercress
Zinc 0.11mg 1.07mg Parsley
Copper 0.077mg 0.149mg Parsley
Vitamin A 3191IU 8424IU Parsley
Vitamin E 1mg 0.75mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 133mg Parsley
Vitamin B1 0.09mg 0.086mg Watercress
Vitamin B2 0.12mg 0.098mg Watercress
Vitamin B3 0.2mg 1.313mg Parsley
Vitamin B5 0.31mg 0.4mg Parsley
Vitamin B6 0.129mg 0.09mg Watercress
Folate 9µg 152µg Parsley
Vitamin B12 0µg 0µg
Vitamin K 250µg 1640µg Parsley
Tryptophan 0.03mg 0.045mg Parsley
Threonine 0.133mg 0.122mg Watercress
Isoleucine 0.093mg 0.118mg Parsley
Leucine 0.166mg 0.204mg Parsley
Lysine 0.134mg 0.181mg Parsley
Methionine 0.02mg 0.042mg Parsley
Phenylalanine 0.114mg 0.145mg Parsley
Valine 0.137mg 0.172mg Parsley
Histidine 0.04mg 0.061mg Parsley
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.132g Watercress
Monounsaturated Fat 0.008g 0.295g Parsley
Polyunsaturated fat 0.035g 0.124g Parsley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91
Watercress
441
Parsley
Mineral Summary Score
18
Watercress
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
14%
Watercress
18%
Parsley
Carbohydrates
1%
Watercress
6%
Parsley
Fats
0%
Watercress
4%
Parsley

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.3)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
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 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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.