Cranberry vs. Parsley
Nutrition comparison of Cranberry and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and parsley:
- Both parsley and cranberry are high in Vitamin C and dietary fiber.
- Parsley has more thiamin, riboflavin, niacin and folate.
- Parsley is an excellent source of Vitamin A, Vitamin K, calcium, iron and potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parsley and cranberry contain similar amounts of calories - parsley has 36 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and lighter in fat compared to parsley per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Parsley | |
|---|---|---|
| Protein | 4% | 27% |
| Carbohydrates | 95% | 57% |
| Fat | 2% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley and cranberry contain similar amounts of carbs - parsley has 6.3g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both parsley and cranberry are high in dietary fiber. Parsley is very similar to parsley for dietary fiber - parsley has 3.3g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Parsley and cranberry contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Parsley has 546% more protein than cranberry - parsley has 3g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both parsley and cranberry are low in saturated fat - parsley has 0.13g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both parsley and cranberry are high in Vitamin C. Parsley has 850% more Vitamin C than cranberry - parsley has 133mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 139 times more Vitamin A than cranberry - parsley has 421ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Parsley and cranberry contain similar amounts of Vitamin E - parsley has 0.75mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 327 times more Vitamin K than cranberry - parsley has 1640ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Parsley has more thiamin, riboflavin, niacin and folate. Both cranberry and parsley contain significant amounts of pantothenic acid and Vitamin B6.
| Cranberry | Parsley | |
|---|---|---|
| Thiamin | 0.012 MG | 0.086 MG |
| Riboflavin | 0.02 MG | 0.098 MG |
| Niacin | 0.101 MG | 1.313 MG |
| Pantothenic acid | 0.295 MG | 0.4 MG |
| Vitamin B6 | 0.057 MG | 0.09 MG |
| Folate | 1 UG | 152 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 16 times more calcium than cranberry - parsley has 138mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Parsley is an excellent source of iron and it has 25 times more iron than cranberry - parsley has 6.2mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Parsley is an excellent source of potassium and it has 593% more potassium than cranberry - parsley has 554mg of potassium per 100 grams and cranberry has 80mg 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 kaempferol, myricetin, apigenin and luteolin than cranberry per 100 grams, however, cranberry contains more quercetin than parsley per 100 grams.
| Cranberry | Parsley | |
|---|---|---|
| kaempferol | 0.12 mg | 1.49 mg |
| myricetin | 6.63 mg | 14.84 mg |
| Quercetin | 14.84 mg | 0.28 mg |
| apigenin | ~ | 215.46 mg |
| luteolin | ~ | 1.09 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,
| Cranberry | Parsley | |
|---|---|---|
| beta-carotene | 38 UG | 5054 UG |
| lutein + zeaxanthin | 91 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Cranberry | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.008 G |
| Total | 0.022 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than cranberry per 100 grams.
| Cranberry | Parsley | |
|---|---|---|
| linoleic acid | 0.033 G | 0.115 G |
| Total | 0.033 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.
Cranberry g
()
|
Daily Values (%) |
Parsley 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 parsley or cranberry contain more calories in 100 grams?Parsley and cranberry contain similar amounts of calories - parsley has 36 calories in 100g and cranberry has 46 calories.
Does parsley or cranberry have more carbohydrates?
By weight, parsley and cranberry contain similar amounts of carbs - parsley has 6.3g of carbs for 100g and cranberry has 12g of carbohydrates.
Does parsley or cranberry contain more calcium?
Parsley is a rich source of calcium and it has 16 times more calcium than cranberry - parsley has 138mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does parsley or cranberry contain more iron?
Parsley is an abundant source of iron and it has 25 times more iron than cranberry - parsley has 6.2mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does parsley or cranberry contain more potassium?
Parsley is a rich source of potassium and it has 590% more potassium than cranberry - parsley has 554mg of potassium in 100 grams and cranberry has 80mg of potassium.