Garlic vs. Parsley
Nutrition comparison of Garlic and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and parsley:
- Both garlic and parsley are high in Vitamin C, calcium, dietary fiber and potassium.
- Garlic has more thiamin and Vitamin B6, however, parsley contains more folate.
- Parsley is an excellent source of Vitamin A, Vitamin K and iron.
USDA sources for nutritional information: Garlic (Garlic, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and parsley has 76% less calories than garlic - garlic has 149 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, garlic is lighter in protein, much heavier in carbs and lighter in fat compared to parsley per calorie. Garlic has a macronutrient ratio of 16:82:3 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Parsley | |
|---|---|---|
| Protein | 16% | 27% |
| Carbohydrates | 82% | 57% |
| Fat | 3% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and parsley has 81% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both garlic and parsley are high in dietary fiber. Parsley has 57% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Garlic and parsley contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Garlic has 114% more protein than parsley - garlic has 6.4g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both garlic and parsley are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both garlic and parsley are high in Vitamin C. Parsley has 326% more Vitamin C than garlic - garlic has 31.2mg 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 garlic - parsley has 421ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and parsley contain similar amounts of Vitamin E - garlic 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 963 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, parsley contains more folate. Both garlic and parsley contain significant amounts of riboflavin, niacin and pantothenic acid.
| Garlic | Parsley | |
|---|---|---|
| Thiamin | 0.2 MG | 0.086 MG |
| Riboflavin | 0.11 MG | 0.098 MG |
| Niacin | 0.7 MG | 1.313 MG |
| Pantothenic acid | 0.596 MG | 0.4 MG |
| Vitamin B6 | 1.235 MG | 0.09 MG |
| Folate | 3 UG | 152 UG |
Minerals
calcium
Both garlic and parsley are high in calcium. Garlic has 31% more calcium than parsley - garlic has 181mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 265% more iron than garlic - garlic has 1.7mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both garlic and parsley are high in potassium. Parsley has 38% more potassium than garlic - garlic has 401mg 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, parsley has more kaempferol, myricetin, apigenin and luteolin than garlic per 100 grams, however, garlic contains more quercetin than parsley per 100 grams.
| Garlic | Parsley | |
|---|---|---|
| kaempferol | 0.26 mg | 1.49 mg |
| myricetin | 1.61 mg | 14.84 mg |
| Quercetin | 1.74 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,
| Garlic | Parsley | |
|---|---|---|
| beta-carotene | 5 UG | 5054 UG |
| lutein + zeaxanthin | 16 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Garlic | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.008 G |
| Total | 0.02 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both garlic and parsley contain significant amounts of linoleic acid.
| Garlic | Parsley | |
|---|---|---|
| linoleic acid | 0.229 G | 0.115 G |
| Total | 0.229 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.
Garlic 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 garlic or parsley contain more calories in 100 grams?Garlic is high in calories and parsley has 80% less calories than garlic - garlic has 149 calories in 100g and parsley has 36 calories.
Does garlic or parsley have more carbohydrates?
By weight, garlic is high in carbohydrates and parsley has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does garlic or parsley contain more calcium?
Both garlic and parsley are high in calcium. Garlic has 30% more calcium than parsley - garlic has 181mg of calcium in 100 grams and parsley has 138mg of calcium.
Does garlic or parsley contain more iron?
Parsley is an abundant source of iron and it has 270% more iron than garlic - garlic has 1.7mg of iron in 100 grams and parsley has 6.2mg of iron.
Does garlic or parsley contain more potassium?
Both garlic and parsley are high in potassium. Parsley has 40% more potassium than garlic - garlic has 401mg of potassium in 100 grams and parsley has 554mg of potassium.