Dates vs. Parsley
Nutrition comparison of Dates and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and parsley:
- Both dates and parsley are high in calcium, dietary fiber and potassium.
- Date has more Vitamin B6, however, parsley contains more folate.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K and iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and parsley has 87% less calories than date - date has 277 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to parsley per calorie. Dates has a macronutrient ratio of 2:98:0 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Parsley | |
|---|---|---|
| Protein | 2% | 27% |
| Carbohydrates | 98% | 57% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and parsley has 92% less carbohydrates than date - date has 75g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both dates and parsley are high in dietary fiber. Date has 103% more dietary fiber than parsley - date has 6.7g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Date is high in sugar and parsley has 99% less sugar than date - date has 66.5g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Dates and parsley contain similar amounts of protein - date has 1.8g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both parsley and dates are low in saturated fat - parsley has 0.13g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has more Vitamin C than date - parsley has 133mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 59 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Parsley has more Vitamin E than date - parsley has 0.75mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 606 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Date has more Vitamin B6, however, parsley contains more folate. Both dates and parsley contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Dates | Parsley | |
|---|---|---|
| Thiamin | 0.05 MG | 0.086 MG |
| Riboflavin | 0.06 MG | 0.098 MG |
| Niacin | 1.61 MG | 1.313 MG |
| Pantothenic acid | 0.805 MG | 0.4 MG |
| Vitamin B6 | 0.249 MG | 0.09 MG |
| Folate | 15 UG | 152 UG |
Minerals
calcium
Both dates and parsley are high in calcium. Parsley has 116% more calcium than date - date has 64mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 589% more iron than date - date has 0.9mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both dates and parsley are high in potassium. Date has 26% more potassium than parsley - date has 696mg of potassium per 100 grams and parsley has 554mg of potassium.
Antioxidants and Phytonutrients
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,
| Dates | Parsley | |
|---|---|---|
| beta-carotene | 89 UG | 5054 UG |
| lutein + zeaxanthin | 23 UG | 5561 UG |
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.
Dates 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 dates or parsley contain more calories in 100 grams?Date is high in calories and parsley has 90% less calories than date - date has 277 calories in 100g and parsley has 36 calories.
Does dates or parsley have more carbohydrates?
By weight, date is high in carbohydrates and parsley has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does dates or parsley contain more calcium?
Both dates and parsley are high in calcium. Parsley has 120% more calcium than date - date has 64mg of calcium in 100 grams and parsley has 138mg of calcium.
Does dates or parsley contain more iron?
Parsley is an abundant source of iron and it has 590% more iron than date - date has 0.9mg of iron in 100 grams and parsley has 6.2mg of iron.
Does dates or parsley contain more potassium?
Both dates and parsley are high in potassium. Date has 30% more potassium than parsley - date has 696mg of potassium in 100 grams and parsley has 554mg of potassium.