Kiwi vs. Parsley
Nutrition comparison of Kiwi and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and parsley:
- Both kiwi and parsley are high in Vitamin C, dietary fiber and potassium.
- Parsley has 57% less carbohydrates than kiwi.
- Parsley has 9.5 times less sugar than kiwi.
- Parsley has more thiamin, riboflavin, niacin and folate.
- Parsley is an excellent source of Vitamin A, Vitamin K, calcium and iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parsley has 41% less calories than kiwi - kiwi has 61 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and lighter in fat compared to parsley per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Parsley | |
|---|---|---|
| Protein | 7% | 27% |
| Carbohydrates | 87% | 57% |
| Fat | 7% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 57% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both kiwi and parsley are high in dietary fiber. Kiwi is very similar to kiwi for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Parsley has 9.5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Parsley has 161% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both kiwi and parsley are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both kiwi and parsley are high in Vitamin C. Parsley has 43% more Vitamin C than kiwi - kiwi has 92.7mg 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 104 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Kiwi and parsley contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 39 times more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more thiamin, riboflavin, niacin and folate. Both kiwi and parsley contain significant amounts of pantothenic acid and Vitamin B6.
| Kiwi | Parsley | |
|---|---|---|
| Thiamin | 0.027 MG | 0.086 MG |
| Riboflavin | 0.025 MG | 0.098 MG |
| Niacin | 0.341 MG | 1.313 MG |
| Pantothenic acid | 0.183 MG | 0.4 MG |
| Vitamin B6 | 0.063 MG | 0.09 MG |
| Folate | 25 UG | 152 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 306% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 19 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both kiwi and parsley are high in potassium. Parsley has 78% more potassium than kiwi - kiwi has 312mg 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, both kiwi and parsley contain significant amounts of luteolin and kaempferol.
| Kiwi | Parsley | |
|---|---|---|
| luteolin | 0.74 mg | 1.09 mg |
| kaempferol | 1.03 mg | 1.49 mg |
| Quercetin | 0.04 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,
| Kiwi | Parsley | |
|---|---|---|
| beta-carotene | 52 UG | 5054 UG |
| lutein + zeaxanthin | 122 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Kiwi | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.008 G |
| Total | 0.042 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than parsley per 100 grams.
| Kiwi | Parsley | |
|---|---|---|
| linoleic acid | 0.246 G | 0.115 G |
| Total | 0.246 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.
Kiwi 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 kiwi or parsley contain more calories in 100 grams?Parsley has 40% less calories than kiwi - kiwi has 61 calories in 100g and parsley has 36 calories.
Does kiwi or parsley have more carbohydrates?
By weight, parsley has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does kiwi or parsley contain more calcium?
Parsley is a rich source of calcium and it has 310% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and parsley has 138mg of calcium.
Does kiwi or parsley contain more iron?
Parsley is an abundant source of iron and it has 19 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and parsley has 6.2mg of iron.
Does kiwi or parsley contain more potassium?
Both kiwi and parsley are high in potassium. Parsley has 80% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and parsley has 554mg of potassium.