Parsley vs. Zucchini
Nutrition comparison of Parsley and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsley
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsley and zucchini:
- Both zucchini and parsley are high in Vitamin C and potassium.
- Parsley has more niacin 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and parsley contain similar amounts of calories - zucchini has 17 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, parsley is lighter in carbs and similar to zucchini for protein and fat. Parsley has a macronutrient ratio of 27:57:17 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsley | Zucchini | |
|---|---|---|
| Protein | 27% | 24% |
| Carbohydrates | 57% | 62% |
| Fat | 17% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and parsley contain similar amounts of carbs - zucchini has 3.1g 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 230% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Zucchini and parsley contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Parsley has 145% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both zucchini and parsley are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both zucchini and parsley are high in Vitamin C. Parsley has 643% more Vitamin C than zucchini - zucchini has 17.9mg 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 41 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Zucchini and parsley contain similar amounts of Vitamin E - zucchini has 0.12mg 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 380 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more niacin and folate. Both parsley and zucchini contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Parsley | Zucchini | |
|---|---|---|
| Thiamin | 0.086 MG | 0.045 MG |
| Riboflavin | 0.098 MG | 0.094 MG |
| Niacin | 1.313 MG | 0.451 MG |
| Pantothenic acid | 0.4 MG | 0.204 MG |
| Vitamin B6 | 0.09 MG | 0.163 MG |
| Folate | 152 UG | 24 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 763% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 15 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both zucchini and parsley are high in potassium. Parsley has 112% more potassium than zucchini - zucchini has 261mg 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 zucchini per 100 grams, however, zucchini contains more quercetin than parsley per 100 grams.
| Parsley | Zucchini | |
|---|---|---|
| apigenin | 215.46 mg | ~ |
| luteolin | 1.09 mg | ~ |
| kaempferol | 1.49 mg | ~ |
| myricetin | 14.84 mg | ~ |
| Quercetin | 0.28 mg | 0.66 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 | Zucchini | |
|---|---|---|
| beta-carotene | 5054 UG | 120 UG |
| lutein + zeaxanthin | 5561 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Parsley | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.061 G |
| Total | 0.008 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than zucchini per 100 grams.
| Parsley | Zucchini | |
|---|---|---|
| linoleic acid | 0.115 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.115 G | 0.031 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 (%) |
Zucchini 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 % |
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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 % |
|
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 % |
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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 % |
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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 zucchini or parsley contain more calories in 100 grams?Zucchini and parsley contain similar amounts of calories - zucchini has 17 calories in 100g and parsley has 36 calories.
Does zucchini or parsley have more carbohydrates?
By weight, zucchini and parsley contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does zucchini or parsley contain more calcium?
Parsley is a rich source of calcium and it has 760% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and parsley has 138mg of calcium.
Does zucchini or parsley contain more iron?
Parsley is an abundant source of iron and it has 15 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and parsley has 6.2mg of iron.
Does zucchini or parsley contain more potassium?
Both zucchini and parsley are high in potassium. Parsley has 110% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and parsley has 554mg of potassium.