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  6. Spinach raw vs. Parsley

Spinach raw vs. Parsley — In-Depth Nutrition Comparison

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The main differences between spinach raw and parsley

  • Spinach raw is richer in manganese, vitamin A, folate, vitamin E, vitamin B6, vitamin B2, and magnesium, yet parsley is richer in vitamin K, vitamin C, and iron.
  • Daily need coverage for vitamin K for parsley is 964% higher.
  • Spinach raw contains 6 times more manganese than parsley. Spinach raw contains 0.897mg of manganese, while parsley contains 0.16mg.

Food types used in this article are Spinach, raw and Parsley, fresh.

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +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

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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
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 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 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

All nutrients comparison - raw data values

Nutrient Spinach raw Parsley DV% diff.
Vitamin K 482.9µg 1640µg 964%
Vitamin C 28.1mg 133mg 117%
Iron 2.71mg 6.2mg 44%
Manganese 0.897mg 0.16mg 32%
Folate 194µg 152µg 11%
Vitamin E 2.03mg 0.75mg 9%
Vitamin B6 0.195mg 0.09mg 8%
Magnesium 79mg 50mg 7%
Vitamin B2 0.189mg 0.098mg 7%
Vitamin B5 0.065mg 0.4mg 7%
Zinc 0.53mg 1.07mg 5%
Vitamin A 469µg 421µg 5%
Calcium 99mg 138mg 4%
Fiber 2.2g 3.3g 4%
Vitamin B3 0.724mg 1.313mg 4%
Copper 0.13mg 0.149mg 2%
Selenium 1µg 0.1µg 2%
Calories 23kcal 36kcal 1%
Fats 0.39g 0.79g 1%
Carbs 3.63g 6.33g 1%
Phosphorus 49mg 58mg 1%
Sodium 79mg 56mg 1%
Vitamin B1 0.078mg 0.086mg 1%
Choline 19.3mg 12.8mg 1%
Monounsaturated fat 0.01g 0.295g 1%
Protein 2.86g 2.97g 0%
Protein per 100 calories 12g 8.3g N/A
Calories per 10 g protein 80kcal 121kcal N/A
Weight per 100 calories 435g 278g N/A
Net carbs 1.43g 3.03g N/A
Potassium 558mg 554mg 0%
Sugar 0.42g 0.85g N/A
Saturated fat 0.063g 0.132g 0%
Polyunsaturated fat 0.165g 0.124g 0%
Tryptophan 0.039mg 0.045mg 0%
Threonine 0.122mg 0.122mg 0%
Isoleucine 0.147mg 0.118mg 0%
Leucine 0.223mg 0.204mg 0%
Lysine 0.174mg 0.181mg 0%
Methionine 0.053mg 0.042mg 0%
Phenylalanine 0.129mg 0.145mg 0%
Valine 0.161mg 0.172mg 0%
Histidine 0.064mg 0.061mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 FatsFats +102.6%
Contains more CarbsCarbs +74.4%
Contains more OtherOther +27.9%
~equal in Protein ~2.97g
~equal in Water ~87.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 less Sat. FatSaturated fat -52.3%
Contains more Poly. FatPolyunsaturated fat +33.1%
Contains more Mono. FatMonounsaturated fat +2850%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.