Brussels Sprouts vs. Parsley
Nutrition comparison of Brussels Sprouts and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and parsley:
- Both brussels sprouts and parsley are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Brussels sprout has more Vitamin B6, however, parsley contains more folate.
- Parsley is an excellent source of Vitamin A and iron.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprouts and parsley contain similar amounts of calories - brussels sprout has 43 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, brussels sprouts is heavier in carbs, lighter in fat and similar to parsley for protein. Brussels sprouts has a macronutrient ratio of 26:68:6 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Parsley | |
|---|---|---|
| Protein | 26% | 27% |
| Carbohydrates | 68% | 57% |
| Fat | 6% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprouts and parsley contain similar amounts of carbs - brussels sprout has 9g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both brussels sprouts and parsley are high in dietary fiber. Brussels sprout has 15% more dietary fiber than parsley - brussels sprout has 3.8g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Brussels sprouts and parsley contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Brussels sprouts and parsley contain similar amounts of protein - brussels sprout has 3.4g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both brussels sprouts and parsley are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both brussels sprouts and parsley are high in Vitamin C. Parsley has 56% more Vitamin C than brussels sprout - brussels sprout has 85mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 10 times more Vitamin A than brussels sprout - brussels sprout has 38ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Brussels sprouts and parsley contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Both brussels sprouts and parsley are high in Vitamin K. Parsley has 827% more Vitamin K than brussels sprout - brussels sprout has 177ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Brussels sprout has more Vitamin B6, however, parsley contains more folate. Both brussels sprouts and parsley contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Brussels Sprouts | Parsley | |
|---|---|---|
| Thiamin | 0.139 MG | 0.086 MG |
| Riboflavin | 0.09 MG | 0.098 MG |
| Niacin | 0.745 MG | 1.313 MG |
| Pantothenic acid | 0.309 MG | 0.4 MG |
| Vitamin B6 | 0.219 MG | 0.09 MG |
| Folate | 61 UG | 152 UG |
Minerals
calcium
Both brussels sprouts and parsley are high in calcium. Parsley has 229% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 343% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both brussels sprouts and parsley are high in potassium. Parsley has 42% more potassium than brussels sprout - brussels sprout has 389mg of potassium per 100 grams and parsley has 554mg 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, parsley has more luteolin, apigenin and myricetin than brussels sprout per 100 grams, however, brussels sprout contains more quercetin than parsley per 100 grams. Both brussels sprouts and parsley contain significant amounts of kaempferol.
| Brussels Sprouts | Parsley | |
|---|---|---|
| luteolin | 0.33 mg | 1.09 mg |
| kaempferol | 0.86 mg | 1.49 mg |
| Quercetin | 1.92 mg | 0.28 mg |
| apigenin | ~ | 215.46 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,
| Brussels Sprouts | Parsley | |
|---|---|---|
| beta-carotene | 450 UG | 5054 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Brussels Sprouts | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.008 G |
| Total | 0.099 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Parsley | |
|---|---|---|
| linoleic acid | 0.045 G | 0.115 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 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.
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Parsley (Parsley, fresh) .
Brussels Sprouts g
()
|
Daily Values (%) |
Parsley g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or parsley contain more calories in 100 grams?Brussels sprouts and parsley contain similar amounts of calories - brussels sprout has 43 calories in 100g and parsley has 36 calories.
Does brussels sprouts or parsley have more carbohydrates?
By weight, brussels sprouts and parsley contain similar amounts of carbs - brussels sprout has 9g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does brussels sprouts or parsley contain more calcium?
Both brussels sprouts and parsley are high in calcium. Parsley has 230% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and parsley has 138mg of calcium.
Does brussels sprouts or parsley contain more iron?
Parsley is an abundant source of iron and it has 340% more iron than brussels sprout - brussels sprout has 1.4mg of iron in 100 grams and parsley has 6.2mg of iron.
Does brussels sprouts or parsley contain more potassium?
Both brussels sprouts and parsley are high in potassium. Parsley has 40% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and parsley has 554mg of potassium.