Parsley vs. Romaine Lettuce
Nutrition comparison of Parsley and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsley
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsley and romaine lettuce:
- Both romaine lettuce and parsley are high in Vitamin A, Vitamin K, dietary fiber and potassium.
- Parsley has more niacin and pantothenic acid.
- Parsley is an excellent source of Vitamin C, calcium and iron.
USDA sources for nutritional information: Parsley (Parsley, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and parsley contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, parsley is lighter in carbs, heavier in fat and similar to romaine lettuce for protein. Parsley has a macronutrient ratio of 27:57:17 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsley | Romaine Lettuce | |
|---|---|---|
| Protein | 27% | 26% |
| Carbohydrates | 57% | 65% |
| Fat | 17% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and parsley contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both romaine lettuce and parsley are high in dietary fiber. Parsley has 57% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Romaine lettuce and parsley contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Parsley has 141% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both romaine lettuce and parsley are low in saturated fat - romaine lettuce 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 32 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Both romaine lettuce and parsley are high in Vitamin A. Romaine lettuce has a little more Vitamin A (4%) than parsley by weight - romaine lettuce has 436ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Romaine lettuce and parsley contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Both romaine lettuce and parsley are high in Vitamin K. Parsley has 15 times more Vitamin K than romaine lettuce - romaine lettuce has 102.5ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more niacin and pantothenic acid. Both parsley and romaine lettuce contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Parsley | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.086 MG | 0.072 MG |
| Riboflavin | 0.098 MG | 0.067 MG |
| Niacin | 1.313 MG | 0.313 MG |
| Pantothenic acid | 0.4 MG | 0.142 MG |
| Vitamin B6 | 0.09 MG | 0.074 MG |
| Folate | 152 UG | 136 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 318% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 539% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both romaine lettuce and parsley are high in potassium. Parsley has 124% more potassium than romaine lettuce - romaine lettuce has 247mg 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 romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than parsley per 100 grams.
| Parsley | Romaine Lettuce | |
|---|---|---|
| apigenin | 215.46 mg | ~ |
| luteolin | 1.09 mg | 0.05 mg |
| kaempferol | 1.49 mg | 0.02 mg |
| myricetin | 14.84 mg | ~ |
| Quercetin | 0.28 mg | 2.2 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 romaine lettuce contain significant amounts of beta-carotene.
| Parsley | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 5054 UG | 5226 UG |
| lutein + zeaxanthin | 5561 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Parsley | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.113 G |
| Total | 0.008 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than romaine lettuce per 100 grams.
| Parsley | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.115 G | 0.047 G |
| Total | 0.115 G | 0.047 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.
Note: The specific food items compared are: Parsley (Parsley, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Parsley g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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% |
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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 romaine lettuce or parsley contain more calories in 100 grams?Romaine lettuce and parsley contain similar amounts of calories - romaine lettuce has 17 calories in 100g and parsley has 36 calories.
Does romaine lettuce or parsley have more carbohydrates?
By weight, romaine lettuce and parsley contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does romaine lettuce or parsley contain more calcium?
Parsley is a rich source of calcium and it has 320% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and parsley has 138mg of calcium.
Does romaine lettuce or parsley contain more iron?
Parsley is an abundant source of iron and it has 540% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and parsley has 6.2mg of iron.
Does romaine lettuce or parsley contain more potassium?
Both romaine lettuce and parsley are high in potassium. Parsley has 120% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and parsley has 554mg of potassium.