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  6. Quinoa vs. Parsley

Quinoa vs. Parsley — In-Depth Nutrition Comparison

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The main differences between quinoa and parsley

  • Quinoa is richer in manganese and phosphorus, yet parsley is richer in vitamin K, vitamin A, vitamin C, iron, folate, calcium, potassium, and vitamin B3.
  • Daily need coverage for vitamin K for parsley is 1367% higher.
  • Quinoa contains 4 times more manganese than parsley. Quinoa contains 0.631mg of manganese, while parsley contains 0.16mg.
  • Parsley has a lower glycemic index than quinoa.

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

Infographic

Quinoa vs Parsley 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.
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%
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%
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%
Contains more CalciumCalcium +711.8%
Contains more PotassiumPotassium +222.1%
Contains more IronIron +316.1%
~equal in Zinc ~1.07mg

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B6Vitamin B6 +36.7%
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 KVitamin K +∞%
Contains more FolateFolate +261.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.