Mint vs. Parsley
Nutrition comparison of Mint and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and parsley:
- Both parsley and mint are high in Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
- Mint has more riboflavin.
- Parsley has 57% less carbohydrates than mint.
- Parsley is an excellent source of Vitamin K.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parsley has 49% less calories than mint - parsley has 36 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is lighter in protein, heavier in carbs and lighter in fat compared to parsley per calorie. Mint has a macronutrient ratio of 18:72:10 and for parsley, 27:57:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Parsley | |
|---|---|---|
| Protein | 18% | 27% |
| Carbohydrates | 72% | 57% |
| Fat | 10% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 57% less carbohydrates than mint - parsley has 6.3g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both parsley and mint are high in dietary fiber. Mint has 142% more dietary fiber than parsley - parsley has 3.3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Parsley and mint contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Parsley and mint contain similar amounts of protein - parsley has 3g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both parsley and mint are low in saturated fat - parsley has 0.13g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both parsley and mint are high in Vitamin C. Parsley has 318% more Vitamin C than mint - parsley has 133mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both parsley and mint are high in Vitamin A. Parsley has 99% more Vitamin A than mint - parsley has 421ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Parsley has more Vitamin E than mint - parsley has 0.75mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Parsley is an excellent source of Vitamin K and it has more Vitamin K than mint - parsley has 1640ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin. Both mint and parsley contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mint | Parsley | |
|---|---|---|
| Thiamin | 0.082 MG | 0.086 MG |
| Riboflavin | 0.266 MG | 0.098 MG |
| Niacin | 1.706 MG | 1.313 MG |
| Pantothenic acid | 0.338 MG | 0.4 MG |
| Vitamin B6 | 0.129 MG | 0.09 MG |
| Folate | 114 UG | 152 UG |
Minerals
calcium
Both parsley and mint are high in calcium. Mint has 76% more calcium than parsley - parsley has 138mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both parsley and mint are high in iron. Parsley has 22% more iron than mint - parsley has 6.2mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both parsley and mint are high in potassium. Parsley is very similar to parsley for potassium - parsley has 554mg of potassium per 100 grams and mint has 569mg 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 apigenin, kaempferol, myricetin and quercetin than mint per 100 grams, however, mint contains more luteolin than parsley per 100 grams.
| Mint | Parsley | |
|---|---|---|
| apigenin | 5.39 mg | 215.46 mg |
| luteolin | 12.66 mg | 1.09 mg |
| kaempferol | ~ | 1.49 mg |
| myricetin | ~ | 14.84 mg |
| Quercetin | ~ | 0.28 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Mint | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.008 G |
| Total | 0.435 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both mint and parsley contain significant amounts of linoleic acid.
| Mint | Parsley | |
|---|---|---|
| linoleic acid | 0.069 G | 0.115 G |
| Total | 0.069 G | 0.115 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mint or Parsley .
Mint 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 mint contain more calories in 100 grams?Parsley has 50% less calories than mint - parsley has 36 calories in 100g and mint has 70 calories.
Does parsley or mint have more carbohydrates?
By weight, parsley has 60% fewer carbohydrates than mint - parsley has 6.3g of carbs for 100g and mint has 14.9g of carbohydrates.
Does parsley or mint contain more calcium?
Both parsley and mint are high in calcium. Mint has 80% more calcium than parsley - parsley has 138mg of calcium in 100 grams and mint has 243mg of calcium.
Does parsley or mint contain more iron?
Both parsley and mint are high in iron. Parsley has 20% more iron than mint - parsley has 6.2mg of iron in 100 grams and mint has 5.1mg of iron.
Does parsley or mint contain more potassium?
Both parsley and mint are high in potassium. Parsley is very similar to parsley for potassium - parsley has 554mg of potassium in 100 grams and mint has 569mg of potassium.