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  6. Parsley vs. Quinoa

Parsley vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between parsley and quinoa

  • Parsley is richer in vitamin K, vitamin A, vitamin C, iron, folate, calcium, potassium, and vitamin B3, yet quinoa is richer in manganese and phosphorus.
  • Daily need coverage for vitamin K for parsley is 1367% higher.
  • Parsley has a lower glycemic index than quinoa.

Food types used in this article are Parsley, fresh and Quinoa, cooked.

Infographic

Parsley vs Quinoa infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +711.8%
Contains more PotassiumPotassium +222.1%
Contains more IronIron +316.1%
Contains more MagnesiumMagnesium +28%
Contains more CopperCopper +28.9%
Contains more PhosphorusPhosphorus +162.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +294.4%
Contains more SeleniumSelenium +2700%
~equal in Zinc ~1.09mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 443% 0% 140% 15% 22% 23% 25% 24% 21% 0% 4100% 114%
Quinoa
Quinoa
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B3Vitamin B3 +218.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +261.9%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B6Vitamin B6 +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsley Quinoa DV% diff.
Vitamin K 1640µg 0µg 1367%
Vitamin C 133mg 0mg 148%
Iron 6.2mg 1.49mg 59%
Vitamin A 421µg 0µg 47%
Folate 152µg 42µg 28%
Manganese 0.16mg 0.631mg 20%
Phosphorus 58mg 152mg 13%
Calcium 138mg 17mg 12%
Potassium 554mg 172mg 11%
Vitamin B5 0.4mg 8%
Starch 17.63g 7%
Vitamin B3 1.313mg 0.412mg 6%
Polyunsaturated fat 0.124g 1.078g 6%
Carbs 6.33g 21.3g 5%
Copper 0.149mg 0.192mg 5%
Selenium 0.1µg 2.8µg 5%
Calories 36kcal 120kcal 4%
Protein 2.97g 4.4g 3%
Magnesium 50mg 64mg 3%
Vitamin B6 0.09mg 0.123mg 3%
Fats 0.79g 1.92g 2%
Fiber 3.3g 2.8g 2%
Sodium 56mg 7mg 2%
Vitamin B1 0.086mg 0.107mg 2%
Choline 12.8mg 23mg 2%
Vitamin E 0.75mg 0.63mg 1%
Vitamin B2 0.098mg 0.11mg 1%
Monounsaturated fat 0.295g 0.528g 1%
Protein per 100 calories 8.3g 3.7g N/A
Calories per 10 g protein 121kcal 273kcal N/A
Weight per 100 calories 278g 83g N/A
Net carbs 3.03g 18.5g N/A
Sugar 0.85g 0.87g N/A
Zinc 1.07mg 1.09mg 0%
Saturated fat 0.132g 0.231g 0%
Tryptophan 0.045mg 0.052mg 0%
Threonine 0.122mg 0.131mg 0%
Isoleucine 0.118mg 0.157mg 0%
Leucine 0.204mg 0.261mg 0%
Lysine 0.181mg 0.239mg 0%
Methionine 0.042mg 0.096mg 0%
Phenylalanine 0.145mg 0.185mg 0%
Valine 0.172mg 0.185mg 0%
Histidine 0.061mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +22.5%
Contains more OtherOther +185.7%
Contains more ProteinProtein +48.1%
Contains more FatsFats +143%
Contains more CarbsCarbs +236.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +79%
Contains more Poly. FatPolyunsaturated fat +769.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.