Almonds vs. Parsley
Nutrition comparison of Almonds and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and parsley:
- Both parsley and almonds are high in calcium, dietary fiber, iron and potassium.
- Almond has more thiamin, riboflavin and niacin, however, parsley contains more folate.
- Almond is an excellent source of Vitamin E and protein.
- Parsley has 71% less carbohydrates than almond.
- Parsley has signficantly less saturated fat than almond.
- Parsley is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and parsley has 94% less calories than almond - parsley has 36 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to parsley per calorie. Almonds has a macronutrient ratio of 14:14:73 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Parsley | |
|---|---|---|
| Protein | 14% | 27% |
| Carbohydrates | 14% | 57% |
| Fat | 73% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 71% less carbohydrates than almond - parsley has 6.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both parsley and almonds are high in dietary fiber. Almond has 279% more dietary fiber than parsley - parsley has 3.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Parsley and almonds contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 612% more protein than parsley - parsley has 3g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Parsley has signficantly less saturated fat than almond - parsley has 0.13g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and parsley are low in trans fat - almond has 0.02g of trans fat per 100 grams and parsley does not contain significant amounts.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has more Vitamin C than almond - parsley has 133mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Parsley is an excellent source of Vitamin A and it has more Vitamin A than almond - parsley has 421ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 33 times more Vitamin E than parsley - parsley has 0.75mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has more Vitamin K than almond - parsley has 1640ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin, however, parsley contains more folate. Both almonds and parsley contain significant amounts of pantothenic acid and Vitamin B6.
| Almonds | Parsley | |
|---|---|---|
| Thiamin | 0.205 MG | 0.086 MG |
| Riboflavin | 1.138 MG | 0.098 MG |
| Niacin | 3.618 MG | 1.313 MG |
| Pantothenic acid | 0.471 MG | 0.4 MG |
| Vitamin B6 | 0.137 MG | 0.09 MG |
| Folate | 44 UG | 152 UG |
Minerals
calcium
Both parsley and almonds are high in calcium. Almond has 95% more calcium than parsley - parsley has 138mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both parsley and almonds are high in iron. Parsley has 67% more iron than almond - parsley has 6.2mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both parsley and almonds are high in potassium. Almond has 32% more potassium than parsley - parsley has 554mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin than parsley per 100 grams, however, parsley contains more kaempferol, apigenin, luteolin and myricetin than almond per 100 grams. Both almonds and parsley contain significant amounts of quercetin.
| Almonds | Parsley | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 1.49 mg |
| Quercetin | 0.36 mg | 0.28 mg |
| apigenin | ~ | 215.46 mg |
| luteolin | ~ | 1.09 mg |
| myricetin | ~ | 14.84 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Parsley | |
|---|---|---|
| beta-carotene | 1 UG | 5054 UG |
| lutein + zeaxanthin | 1 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and parsley contain small amounts of alpha linoleic acid (ALA).
| Almonds | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.008 G |
| Total | 0.003 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than parsley per 100 grams.
| Almonds | Parsley | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.115 G |
| Total | 12.326 G | 0.115 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Parsley g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parsley or almonds contain more calories in 100 grams?Almond is high in calories and parsley has 90% less calories than almond - parsley has 36 calories in 100g and almond has 579 calories.
Does parsley or almonds have more carbohydrates?
By weight, parsley has 70% fewer carbohydrates than almond - parsley has 6.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does parsley or almonds contain more calcium?
Both parsley and almonds are high in calcium. Almond has 100% more calcium than parsley - parsley has 138mg of calcium in 100 grams and almond has 269mg of calcium.
Does parsley or almonds contain more iron?
Both parsley and almonds are high in iron. Parsley has 70% more iron than almond - parsley has 6.2mg of iron in 100 grams and almond has 3.7mg of iron.
Does parsley or almonds contain more potassium?
Both parsley and almonds are high in potassium. Almond has 30% more potassium than parsley - parsley has 554mg of potassium in 100 grams and almond has 733mg of potassium.