Parsley vs. Russet Potato
Nutrition comparison of Parsley and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsley
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsley and russet potato:
- Both russet potato and parsley are high in potassium.
- Parsley has 54% less calories than russet potato.
- Parsley has 65% less carbohydrates than russet potato.
- Parsley has more riboflavin and folate, however, russet potato contains more Vitamin B6.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and iron.
USDA sources for nutritional information: Parsley (Parsley, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parsley has 54% less calories than russet potato - russet potato has 79 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, parsley is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Parsley has a macronutrient ratio of 27:57:17 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsley | Russet Potato | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 57% | 89% |
| Fat | 17% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 65% less carbohydrates than russet potato - russet potato has 18.1g 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 154% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Russet potato and parsley contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Russet potato and parsley contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both russet potato and parsley are low in saturated fat - russet potato has 0.03g 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 22 times more Vitamin C than russet potato - russet potato has 5.7mg 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 russet potato - parsley has 421ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and parsley contain similar amounts of Vitamin E - russet potato has 0.01mg 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 910 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both parsley and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.
| Parsley | Russet Potato | |
|---|---|---|
| Thiamin | 0.086 MG | 0.082 MG |
| Riboflavin | 0.098 MG | 0.033 MG |
| Niacin | 1.313 MG | 1.035 MG |
| Pantothenic acid | 0.4 MG | 0.301 MG |
| Vitamin B6 | 0.09 MG | 0.345 MG |
| Folate | 152 UG | 14 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 962% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 621% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both russet potato and parsley are high in potassium. Parsley has 33% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and parsley has 554mg of potassium.
Antioxidants and Phytonutrients
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 | Russet Potato | |
|---|---|---|
| beta-carotene | 5054 UG | ~ |
| lutein + zeaxanthin | 5561 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parsley and russet potato contain small amounts of alpha linoleic acid (ALA).
| Parsley | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than russet potato per 100 grams.
| Parsley | Russet Potato | |
|---|---|---|
| linoleic acid | 0.115 G | 0.032 G |
| Total | 0.115 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Parsley g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or parsley contain more calories in 100 grams?Parsley has 50% less calories than russet potato - russet potato has 79 calories in 100g and parsley has 36 calories.
Does russet potato or parsley have more carbohydrates?
By weight, parsley has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does russet potato or parsley contain more calcium?
Parsley is a rich source of calcium and it has 960% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and parsley has 138mg of calcium.
Does russet potato or parsley contain more iron?
Parsley is an abundant source of iron and it has 620% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and parsley has 6.2mg of iron.
Does russet potato or parsley contain more potassium?
Both russet potato and parsley are high in potassium. Parsley has 30% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and parsley has 554mg of potassium.