Onion vs. Parsley
Nutrition comparison of Onion and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
onion
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in onion and parsley:
- Parsley has more riboflavin, niacin, pantothenic acid and folate.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Onion (Onions, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and parsley contain similar amounts of calories - onion has 40 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, onion is lighter in protein, much heavier in carbs and lighter in fat compared to parsley per calorie. Onion has a macronutrient ratio of 11:87:3 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Onion | Parsley | |
|---|---|---|
| Protein | 11% | 27% |
| Carbohydrates | 87% | 57% |
| Fat | 3% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and parsley contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Parsley is an excellent source of dietary fiber and it has 94% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Onion and parsley contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Parsley has 170% more protein than onion - onion has 1.1g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both onion and parsley are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 16 times more Vitamin C than onion - onion has 7.4mg 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 more Vitamin A than onion - parsley has 421ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and parsley contain similar amounts of Vitamin E - onion has 0.02mg 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 4099 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more riboflavin, niacin, pantothenic acid and folate. Both onion and parsley contain significant amounts of thiamin and Vitamin B6.
| Onion | Parsley | |
|---|---|---|
| Thiamin | 0.046 MG | 0.086 MG |
| Riboflavin | 0.027 MG | 0.098 MG |
| Niacin | 0.116 MG | 1.313 MG |
| Pantothenic acid | 0.123 MG | 0.4 MG |
| Vitamin B6 | 0.12 MG | 0.09 MG |
| Folate | 19 UG | 152 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 500% more calcium than onion - onion has 23mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 28 times more iron than onion - onion has 0.21mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Parsley is an excellent source of potassium and it has 279% more potassium than onion - onion has 146mg 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 apigenin, luteolin, kaempferol and myricetin than onion per 100 grams, however, onion contains more isorhamnetin and quercetin than parsley per 100 grams.
| Onion | Parsley | |
|---|---|---|
| apigenin | 0.01 mg | 215.46 mg |
| luteolin | 0.02 mg | 1.09 mg |
| isorhamnetin | 5.01 mg | ~ |
| kaempferol | 0.65 mg | 1.49 mg |
| myricetin | 0.03 mg | 14.84 mg |
| Quercetin | 20.3 mg | 0.28 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both onion and parsley contain small amounts of alpha linoleic acid (ALA).
| Onion | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.008 G |
| Total | 0.004 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than onion per 100 grams.
| Onion | Parsley | |
|---|---|---|
| linoleic acid | 0.013 G | 0.115 G |
| Total | 0.013 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.
Onion 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 onion or parsley contain more calories in 100 grams?Onion and parsley contain similar amounts of calories - onion has 40 calories in 100g and parsley has 36 calories.
Does onion or parsley have more carbohydrates?
By weight, onion and parsley contain similar amounts of carbs - onion has 9.3g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does onion or parsley contain more calcium?
Parsley is a rich source of calcium and it has 500% more calcium than onion - onion has 23mg of calcium in 100 grams and parsley has 138mg of calcium.
Does onion or parsley contain more iron?
Parsley is an abundant source of iron and it has 28 times more iron than onion - onion has 0.21mg of iron in 100 grams and parsley has 6.2mg of iron.
Does onion or parsley contain more potassium?
Parsley is a rich source of potassium and it has 280% more potassium than onion - onion has 146mg of potassium in 100 grams and parsley has 554mg of potassium.