Parsley vs. Squash
Nutrition comparison of Parsley and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsley
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsley and squash:
- Both squash and parsley are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Parsley has more lutein + zeaxanthin than squash, however, squash contains more alpha-carotene than parsley.
- Parsley has more riboflavin and folate.
- Parsley is an excellent source of Vitamin K and iron.
USDA sources for nutritional information: Parsley (Parsley, fresh) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and parsley contain similar amounts of calories - squash has 40 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 squash per calorie. Parsley has a macronutrient ratio of 27:57:17 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsley | Squash | |
|---|---|---|
| Protein | 27% | 8% |
| Carbohydrates | 57% | 91% |
| Fat | 17% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and parsley contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both squash and parsley are high in dietary fiber. Squash is very similar to squash for dietary fiber - squash has 3.2g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Squash and parsley contain similar amounts of sugar - squash has 2g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Parsley has 230% more protein than squash - squash has 0.9g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both squash and parsley are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both squash and parsley are high in Vitamin C. Parsley has 781% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Both squash and parsley are high in Vitamin A. Squash has 33% more Vitamin A than parsley - squash has 558ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Squash and parsley contain similar amounts of Vitamin E - squash has 1.3mg 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 1639 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more riboflavin and folate. Both parsley and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Parsley | Squash | |
|---|---|---|
| Thiamin | 0.086 MG | 0.072 MG |
| Riboflavin | 0.098 MG | 0.017 MG |
| Niacin | 1.313 MG | 0.969 MG |
| Pantothenic acid | 0.4 MG | 0.359 MG |
| Vitamin B6 | 0.09 MG | 0.124 MG |
| Folate | 152 UG | 19 UG |
Minerals
calcium
Both squash and parsley are high in calcium. Parsley has 237% more calcium than squash - squash has 41mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 933% more iron than squash - squash has 0.6mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both squash and parsley are high in potassium. Parsley has 95% more potassium than squash - squash has 284mg 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 has more lutein + zeaxanthin than squash per 100 grams, however, squash contains more alpha-carotene than parsley per 100 grams. Both parsley and squash contain significant amounts of beta-carotene.
| Parsley | Squash | |
|---|---|---|
| beta-carotene | 5054 UG | 4570 UG |
| lutein + zeaxanthin | 5561 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Parsley | Squash | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.024 G |
| Total | 0.008 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than squash per 100 grams.
| Parsley | Squash | |
|---|---|---|
| linoleic acid | 0.115 G | 0.014 G |
| Total | 0.115 G | 0.014 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 (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 % |
|
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 squash or parsley contain more calories in 100 grams?Squash and parsley contain similar amounts of calories - squash has 40 calories in 100g and parsley has 36 calories.
Does squash or parsley have more carbohydrates?
By weight, squash and parsley contain similar amounts of carbs - squash has 10.5g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does squash or parsley contain more calcium?
Both squash and parsley are high in calcium. Parsley has 240% more calcium than squash - squash has 41mg of calcium in 100 grams and parsley has 138mg of calcium.
Does squash or parsley contain more iron?
Parsley is an abundant source of iron and it has 930% more iron than squash - squash has 0.6mg of iron in 100 grams and parsley has 6.2mg of iron.
Does squash or parsley contain more potassium?
Both squash and parsley are high in potassium. Parsley has 100% more potassium than squash - squash has 284mg of potassium in 100 grams and parsley has 554mg of potassium.