Parsley vs. Spinach
Nutrition comparison of Parsley and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsley
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsley and spinach:
- Both spinach and parsley are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
- Parsley has more pantothenic acid, however, spinach contains more Vitamin B6.
USDA sources for nutritional information: Parsley (Parsley, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and parsley contain similar amounts of calories - spinach has 23 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, parsley is lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Parsley has a macronutrient ratio of 27:57:17 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsley | Spinach | |
|---|---|---|
| Protein | 27% | 40% |
| Carbohydrates | 57% | 49% |
| Fat | 17% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and parsley contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both spinach and parsley are high in dietary fiber. Parsley has 50% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Spinach and parsley contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Spinach and parsley contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both spinach and parsley are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both spinach and parsley are high in Vitamin C. Parsley has 373% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Both spinach and parsley are high in Vitamin A. Spinach has 11% more Vitamin A than parsley - spinach has 469ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Spinach and parsley contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Both spinach and parsley are high in Vitamin K. Parsley has 240% more Vitamin K than spinach - spinach has 482.9ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more pantothenic acid, however, spinach contains more Vitamin B6. Both parsley and spinach contain significant amounts of thiamin, riboflavin, niacin and folate.
| Parsley | Spinach | |
|---|---|---|
| Thiamin | 0.086 MG | 0.078 MG |
| Riboflavin | 0.098 MG | 0.189 MG |
| Niacin | 1.313 MG | 0.724 MG |
| Pantothenic acid | 0.4 MG | 0.065 MG |
| Vitamin B6 | 0.09 MG | 0.195 MG |
| Folate | 152 UG | 194 UG |
Minerals
calcium
Both spinach and parsley are high in calcium. Parsley has 39% more calcium than spinach - spinach has 99mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Both spinach and parsley are high in iron. Parsley has 129% more iron than spinach - spinach has 2.7mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both spinach and parsley are high in potassium. Spinach is very similar to parsley for potassium - spinach has 558mg 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 and myricetin than spinach per 100 grams, however, spinach contains more kaempferol and quercetin than parsley per 100 grams. Both parsley and spinach contain significant amounts of luteolin.
| Parsley | Spinach | |
|---|---|---|
| apigenin | 215.46 mg | ~ |
| luteolin | 1.09 mg | 0.74 mg |
| kaempferol | 1.49 mg | 6.38 mg |
| myricetin | 14.84 mg | 0.35 mg |
| Quercetin | 0.28 mg | 3.97 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, both parsley and spinach contain significant amounts of beta-carotene.
| Parsley | Spinach | |
|---|---|---|
| beta-carotene | 5054 UG | 5626 UG |
| lutein + zeaxanthin | 5561 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Parsley | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.138 G |
| Total | 0.008 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than spinach per 100 grams.
| Parsley | Spinach | |
|---|---|---|
| linoleic acid | 0.115 G | 0.026 G |
| Total | 0.115 G | 0.026 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.
Parsley g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 spinach or parsley contain more calories in 100 grams?Spinach and parsley contain similar amounts of calories - spinach has 23 calories in 100g and parsley has 36 calories.
Is spinach or parsley better for protein?
Spinach and parsley contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and parsley has 3g of protein.
Does spinach or parsley have more carbohydrates?
By weight, spinach and parsley contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does spinach or parsley contain more calcium?
Both spinach and parsley are high in calcium. Parsley has 40% more calcium than spinach - spinach has 99mg of calcium in 100 grams and parsley has 138mg of calcium.
Does spinach or parsley contain more iron?
Both spinach and parsley are high in iron. Parsley has 130% more iron than spinach - spinach has 2.7mg of iron in 100 grams and parsley has 6.2mg of iron.
Does spinach or parsley contain more potassium?
Both spinach and parsley are high in potassium. Spinach is very similar to parsley for potassium - spinach has 558mg of potassium in 100 grams and parsley has 554mg of potassium.