Parsley vs. Tomato
Nutrition comparison of Parsley and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsley
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsley and tomato:
- Both parsley and tomato are high in Vitamin C and potassium.
- Parsley has more beta-carotene and lutein + zeaxanthin than tomato, however, tomato contains more alpha-carotene and lycopene than parsley.
- Parsley has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Parsley is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and iron.
USDA sources for nutritional information: Parsley (Parsley, fresh) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parsley and tomato contain similar amounts of calories - parsley has 36 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, parsley is heavier in protein, lighter in carbs and heavier in fat compared to tomato per calorie. Parsley has a macronutrient ratio of 27:57:17 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsley | Tomato | |
|---|---|---|
| Protein | 27% | 17% |
| Carbohydrates | 57% | 75% |
| Fat | 17% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley and tomato contain similar amounts of carbs - parsley has 6.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Parsley is an excellent source of dietary fiber and it has 175% more dietary fiber than tomato - parsley has 3.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Parsley and tomato contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Parsley has 238% more protein than tomato - parsley has 3g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both parsley and tomato are low in saturated fat - parsley has 0.13g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both parsley and tomato are high in Vitamin C. Parsley has 871% more Vitamin C than tomato - parsley has 133mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 902% more Vitamin A than tomato - parsley has 421ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Parsley and tomato contain similar amounts of Vitamin E - parsley has 0.75mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 206 times more Vitamin K than tomato - parsley has 1640ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Parsley has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both parsley and tomato contain significant amounts of Vitamin B6.
| Parsley | Tomato | |
|---|---|---|
| Thiamin | 0.086 MG | 0.037 MG |
| Riboflavin | 0.098 MG | 0.019 MG |
| Niacin | 1.313 MG | 0.594 MG |
| Pantothenic acid | 0.4 MG | 0.089 MG |
| Vitamin B6 | 0.09 MG | 0.08 MG |
| Folate | 152 UG | 15 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 12 times more calcium than tomato - parsley has 138mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Parsley is an excellent source of iron and it has 21 times more iron than tomato - parsley has 6.2mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both parsley and tomato are high in potassium. Parsley has 134% more potassium than tomato - parsley has 554mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more quercetin than parsley per 100 grams.
| Parsley | Tomato | |
|---|---|---|
| apigenin | 215.46 mg | ~ |
| luteolin | 1.09 mg | ~ |
| kaempferol | 1.49 mg | 0.09 mg |
| myricetin | 14.84 mg | 0.13 mg |
| Quercetin | 0.28 mg | 0.58 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, parsley has more beta-carotene and lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than parsley per 100 grams.
| Parsley | Tomato | |
|---|---|---|
| beta-carotene | 5054 UG | 449 UG |
| lutein + zeaxanthin | 5561 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parsley and tomato contain small amounts of alpha linoleic acid (ALA).
| Parsley | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.003 G |
| Total | 0.008 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both parsley and tomato contain significant amounts of linoleic acid.
| Parsley | Tomato | |
|---|---|---|
| linoleic acid | 0.115 G | 0.08 G |
| Total | 0.115 G | 0.08 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 (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 % |
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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 tomato contain more calories in 100 grams?Parsley and tomato contain similar amounts of calories - parsley has 36 calories in 100g and tomato has 18 calories.
Does parsley or tomato have more carbohydrates?
By weight, parsley and tomato contain similar amounts of carbs - parsley has 6.3g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does parsley or tomato contain more calcium?
Parsley is a rich source of calcium and it has 12 times more calcium than tomato - parsley has 138mg of calcium in 100 grams and tomato has 10mg of calcium.
Does parsley or tomato contain more iron?
Parsley is an abundant source of iron and it has 21 times more iron than tomato - parsley has 6.2mg of iron in 100 grams and tomato has 0.27mg of iron.
Does parsley or tomato contain more potassium?
Both parsley and tomato are high in potassium. Parsley has 130% more potassium than tomato - parsley has 554mg of potassium in 100 grams and tomato has 237mg of potassium.