Broccoli vs. Parsley
Nutrition comparison of Broccoli and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and parsley:
- Both broccoli and parsley are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Parsley has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than parsley.
- Parsley has more folate.
- Parsley is an excellent source of Vitamin A and iron.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and parsley contain similar amounts of calories - broccoli has 34 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, broccoli is heavier in carbs, lighter in fat and similar to parsley for protein. Broccoli has a macronutrient ratio of 28:65:7 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Parsley | |
|---|---|---|
| Protein | 28% | 27% |
| Carbohydrates | 65% | 57% |
| Fat | 7% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and parsley contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both broccoli and parsley are high in dietary fiber. Parsley has 27% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Broccoli and parsley contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Broccoli and parsley contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both broccoli and parsley are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both broccoli and parsley are high in Vitamin C. Parsley has 49% more Vitamin C than broccoli - broccoli has 89.2mg 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 12 times more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Broccoli and parsley contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Both broccoli and parsley are high in Vitamin K. Parsley has 15 times more Vitamin K than broccoli - broccoli has 101.6ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more folate. Both broccoli and parsley contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Broccoli | Parsley | |
|---|---|---|
| Thiamin | 0.071 MG | 0.086 MG |
| Riboflavin | 0.117 MG | 0.098 MG |
| Niacin | 0.639 MG | 1.313 MG |
| Pantothenic acid | 0.573 MG | 0.4 MG |
| Vitamin B6 | 0.175 MG | 0.09 MG |
| Folate | 63 UG | 152 UG |
Minerals
calcium
Both broccoli and parsley are high in calcium. Parsley has 194% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 749% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both broccoli and parsley are high in potassium. Parsley has 75% more potassium than broccoli - broccoli has 316mg 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, broccoli has more kaempferol and quercetin than parsley per 100 grams, however, parsley contains more myricetin and apigenin than broccoli per 100 grams. Both broccoli and parsley contain significant amounts of luteolin.
| Broccoli | Parsley | |
|---|---|---|
| luteolin | 0.8 mg | 1.09 mg |
| kaempferol | 7.84 mg | 1.49 mg |
| myricetin | 0.06 mg | 14.84 mg |
| Quercetin | 3.26 mg | 0.28 mg |
| apigenin | ~ | 215.46 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 has more beta-carotene and lutein + zeaxanthin than broccoli per 100 grams, however, broccoli contains more alpha-carotene than parsley per 100 grams.
| Broccoli | Parsley | |
|---|---|---|
| beta-carotene | 361 UG | 5054 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Broccoli | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.008 G |
| Total | 0.0215 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than broccoli per 100 grams.
| Broccoli | Parsley | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.115 G |
| Total | 0.055 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.
Broccoli 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 broccoli or parsley contain more calories in 100 grams?Broccoli and parsley contain similar amounts of calories - broccoli has 34 calories in 100g and parsley has 36 calories.
Does broccoli or parsley have more carbohydrates?
By weight, broccoli and parsley contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does broccoli or parsley contain more calcium?
Both broccoli and parsley are high in calcium. Parsley has 190% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and parsley has 138mg of calcium.
Does broccoli or parsley contain more iron?
Parsley is an abundant source of iron and it has 750% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and parsley has 6.2mg of iron.
Does broccoli or parsley contain more potassium?
Both broccoli and parsley are high in potassium. Parsley has 80% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and parsley has 554mg of potassium.