Asparagus vs. Parsley
Nutrition comparison of Asparagus and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and parsley:
- Both asparagus and parsley are high in dietary fiber, iron and potassium.
- Parsley has more folate.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and parsley contain similar amounts of calories - asparagus has 20 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, asparagus is heavier in protein, heavier in carbs and lighter in fat compared to parsley per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Parsley | |
|---|---|---|
| Protein | 34% | 27% |
| Carbohydrates | 61% | 57% |
| Fat | 5% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and parsley contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both asparagus and parsley are high in dietary fiber. Parsley has 57% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Asparagus and parsley contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Asparagus and parsley contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both asparagus and parsley are low in saturated fat - asparagus 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 22 times more Vitamin C than asparagus - asparagus has 5.6mg 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 10 times more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Asparagus and parsley contain similar amounts of Vitamin E - asparagus has 1.1mg 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 38 times more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more folate. Both asparagus and parsley contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Asparagus | Parsley | |
|---|---|---|
| Thiamin | 0.143 MG | 0.086 MG |
| Riboflavin | 0.141 MG | 0.098 MG |
| Niacin | 0.978 MG | 1.313 MG |
| Pantothenic acid | 0.274 MG | 0.4 MG |
| Vitamin B6 | 0.091 MG | 0.09 MG |
| Folate | 52 UG | 152 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 475% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Both asparagus and parsley are high in iron. Parsley has 190% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both asparagus and parsley are high in potassium. Parsley has 174% more potassium than asparagus - asparagus has 202mg 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, asparagus has more isorhamnetin and quercetin than parsley per 100 grams, however, parsley contains more apigenin, luteolin and myricetin than asparagus per 100 grams. Both asparagus and parsley contain significant amounts of kaempferol.
| Asparagus | Parsley | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 1.49 mg |
| Quercetin | 13.98 mg | 0.28 mg |
| apigenin | ~ | 215.46 mg |
| luteolin | ~ | 1.09 mg |
| myricetin | ~ | 14.84 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,
| Asparagus | Parsley | |
|---|---|---|
| beta-carotene | 449 UG | 5054 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and parsley contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.008 G |
| Total | 0.01 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than asparagus per 100 grams.
| Asparagus | Parsley | |
|---|---|---|
| linoleic acid | 0.04 G | 0.115 G |
| Total | 0.04 G | 0.115 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.
Asparagus g
()
|
Daily Values (%) |
Parsley g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 % |
|
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 asparagus or parsley contain more calories in 100 grams?Asparagus and parsley contain similar amounts of calories - asparagus has 20 calories in 100g and parsley has 36 calories.
Is asparagus or parsley better for protein?
Asparagus and parsley contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and parsley has 3g of protein.
Does asparagus or parsley have more carbohydrates?
By weight, asparagus and parsley contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does asparagus or parsley contain more calcium?
Parsley is a rich source of calcium and it has 480% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and parsley has 138mg of calcium.
Does asparagus or parsley contain more iron?
Both asparagus and parsley are high in iron. Parsley has 190% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and parsley has 6.2mg of iron.
Does asparagus or parsley contain more potassium?
Both asparagus and parsley are high in potassium. Parsley has 170% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and parsley has 554mg of potassium.