Cauliflower vs. Parsley
Nutrition comparison of Cauliflower and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and parsley:
- Both cauliflower 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: Cauliflower (Cauliflower, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and parsley contain similar amounts of calories - cauliflower has 25 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, cauliflower is heavier in carbs, lighter in fat and similar to parsley for protein. Cauliflower has a macronutrient ratio of 26:66:8 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Parsley | |
|---|---|---|
| Protein | 26% | 27% |
| Carbohydrates | 66% | 57% |
| Fat | 8% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and parsley contain similar amounts of carbs - cauliflower has 5g 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 65% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Cauliflower and parsley contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Cauliflower and parsley contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both cauliflower and parsley are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and parsley are high in Vitamin C. Parsley has 176% more Vitamin C than cauliflower - cauliflower has 48.2mg 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 more Vitamin A than cauliflower - parsley has 421ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and parsley contain similar amounts of Vitamin E - cauliflower has 0.08mg 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 104 times more Vitamin K than cauliflower - cauliflower has 15.5ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more niacin and folate. Both cauliflower and parsley contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cauliflower | Parsley | |
|---|---|---|
| Thiamin | 0.05 MG | 0.086 MG |
| Riboflavin | 0.06 MG | 0.098 MG |
| Niacin | 0.507 MG | 1.313 MG |
| Pantothenic acid | 0.667 MG | 0.4 MG |
| Vitamin B6 | 0.184 MG | 0.09 MG |
| Folate | 57 UG | 152 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 527% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 13 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both cauliflower and parsley are high in potassium. Parsley has 85% more potassium than cauliflower - cauliflower has 299mg 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, both cauliflower and parsley contain significant amounts of quercetin.
| Cauliflower | Parsley | |
|---|---|---|
| apigenin | 0.03 mg | 215.46 mg |
| luteolin | 0.09 mg | 1.09 mg |
| kaempferol | 0.36 mg | 1.49 mg |
| Quercetin | 0.54 mg | 0.28 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,
| Cauliflower | Parsley | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 5561 UG |
| beta-carotene | ~ | 5054 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and parsley contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.008 G |
| Total | 0.015 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Parsley | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.115 G |
| Total | 0.019 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: Cauliflower (Cauliflower, raw) and Parsley (Parsley, fresh) .
Cauliflower 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 cauliflower or parsley contain more calories in 100 grams?Cauliflower and parsley contain similar amounts of calories - cauliflower has 25 calories in 100g and parsley has 36 calories.
Does cauliflower or parsley have more carbohydrates?
By weight, cauliflower and parsley contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does cauliflower or parsley contain more calcium?
Parsley is a rich source of calcium and it has 530% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and parsley has 138mg of calcium.
Does cauliflower or parsley contain more iron?
Parsley is an abundant source of iron and it has 13 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and parsley has 6.2mg of iron.
Does cauliflower or parsley contain more potassium?
Both cauliflower and parsley are high in potassium. Parsley has 90% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and parsley has 554mg of potassium.