Arugula vs. Parsley

Nutrition comparison of Arugula and Parsley

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of arugula versus parsley (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in arugula and parsley:

  • Both arugula and parsley are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
  • Parsley has more niacin.
  • Parsley is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of arugula and parsley is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Arugula (Arugula, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.

Image of Arugula src
Image of Parsley src

Calories and Carbs

calories

Arugula and parsley contain similar amounts of calories - arugula has 25 calories per 100 grams and parsley has 36 calories.

For macronutrient ratios, arugula is much heavier in protein, lighter in carbs and lighter in fat compared to parsley per calorie. Arugula has a macronutrient ratio of 50:50:0 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Arugula Parsley
Protein 50% 27%
Carbohydrates 50% 57%
Fat ~ 17%
Alcohol ~ ~

carbohydrates

Arugula and parsley contain similar amounts of carbs - arugula has 3.7g 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 106% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.

sugar

Arugula and parsley contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and parsley has 0.85g of sugar.

Protein

protein

Arugula and parsley contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and parsley has 3g of protein.

Fat

saturated fat

Both arugula and parsley are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.

Vitamins

Vitamin C

Both arugula and parsley are high in Vitamin C. Parsley has 787% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.

Vitamin A

Both arugula and parsley are high in Vitamin A. Parsley has 254% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.

Vitamin E

Arugula and parsley contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.

Vitamin K

Both arugula and parsley are high in Vitamin K. Parsley has 14 times more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.

The B Vitamins

Parsley has more niacin. Both arugula and parsley contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.

Arugula Parsley
Thiamin 0.044 MG 0.086 MG
Riboflavin 0.086 MG 0.098 MG
Niacin 0.305 MG 1.313 MG
Pantothenic acid 0.437 MG 0.4 MG
Vitamin B6 0.073 MG 0.09 MG
Folate 97 UG 152 UG

Minerals

calcium

Both arugula and parsley are high in calcium. Arugula has 16% more calcium than parsley - arugula has 160mg of calcium per 100 grams and parsley has 138mg of calcium.

iron

Parsley is an excellent source of iron and it has 325% more iron than arugula - arugula has 1.5mg of iron per 100 grams and parsley has 6.2mg of iron.

potassium

Both arugula and parsley are high in potassium. Parsley has 50% more potassium than arugula - arugula has 369mg 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, arugula has more isorhamnetin, kaempferol and quercetin than parsley per 100 grams, however, parsley contains more apigenin, luteolin and myricetin than arugula per 100 grams.

Arugula Parsley
isorhamnetin 4.3 mg ~
kaempferol 34.89 mg 1.49 mg
Quercetin 7.92 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, both arugula and parsley contain significant amounts of lutein + zeaxanthin.

Arugula Parsley
beta-carotene 1424 UG 5054 UG
lutein + zeaxanthin 3555 UG 5561 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than parsley per 100 grams.

Arugula Parsley
alpha linoleic acid 0.17 G 0.008 G
Total 0.17 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both arugula and parsley contain significant amounts of linoleic acid.

Arugula Parsley
linoleic acid 0.13 G 0.115 G
other omega 6 0.002 G ~
Total 0.132 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.

Note: The specific food items compared are: Arugula (Arugula, raw) and Parsley (Parsley, fresh) .

Arugula 2g

( leaf )
Daily Values (%)

Parsley 60g

( cup chopped )
calories >999%
22KCAL 1%
carbohydrates >999%
3.8G 2%
0.03G 0.1%
dietary fiber >999%
2G 8%
0.04G sugar >999% 0.51G
total fat >999%
0.47G 1%
saturated fat >999%
0.08G 0.4%
0G monounsaturated fat >999% 0.18G
0.01G polyunsaturated fat 594% 0.07G
sodium >999%
34MG 2%
Vitamins and Minerals
2.4UG 0.3%
Vitamin A >999%
253UG 36%
0.3MG 0.4%
Vitamin C >999%
80MG 106%
3.2MG 0.3%
calcium >999%
83MG 8%
0.03MG 0.2%
iron >999%
3.7MG 21%
0.94MG 0.3%
magnesium >999%
30MG 10%
7.4MG 0.3%
potassium >999%
332MG 15%
0MG 0.1%
thiamin (Vit B1) >999%
0.05MG 5%
0MG 0.2%
riboflavin (Vit B2) >999%
0.06MG 5%
niacin (Vit B3) >999%
0.79MG 6%
0MG 0.1%
Vitamin B6 >999%
0.05MG 4%
0.01MG 0.2%
pantothenic acid (Vit B5) >999%
0.24MG 5%
1.9UG 1%
folate (Vit B9) >999%
91UG 23%
0.01MG 0.1%
Vitamin E >999%
0.45MG 3%
2.2UG 2%
Vitamin K >999%
984UG 1093%
0.05G 0.1%
protein >999%
1.8G 4%
0.31MG 0.1%
choline >999%
7.7MG 2%
0MG 0.1%
copper >999%
0.09MG 8%
0.01MG 0.4%
manganese 891%
0.1MG 5%
1MG 0.1%
phosphorus >999%
35MG 5%
selenium 495%
0.06UG 0.1%
0.01MG 0.1%
zinc >999%
0.64MG 8%
1.8G Water >999% 53G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does arugula or parsley contain more calories in 100 grams?
Arugula and parsley contain similar amounts of calories - arugula has 25 calories in 100g and parsley has 36 calories.

Is arugula or parsley better for protein?
Arugula and parsley contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and parsley has 3g of protein.

Does arugula or parsley have more carbohydrates?
By weight, arugula and parsley contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and parsley has 6.3g of carbohydrates.

Does arugula or parsley contain more calcium?
Both arugula and parsley are high in calcium. Arugula has 20% more calcium than parsley - arugula has 160mg of calcium in 100 grams and parsley has 138mg of calcium.

Does arugula or parsley contain more iron?
Parsley is an abundant source of iron and it has 330% more iron than arugula - arugula has 1.5mg of iron in 100 grams and parsley has 6.2mg of iron.

Does arugula or parsley contain more potassium?
Both arugula and parsley are high in potassium. Parsley has 50% more potassium than arugula - arugula has 369mg of potassium in 100 grams and parsley has 554mg of potassium.