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.
Detailed nutritional comparison of garlic 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: Garlic (Garlic, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Garlic src
Image of Parsley src

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, 27:57:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Garlic Parsley
Protein 16% 27%
Carbohydrates 82% 57%
Fat 3% 16%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Garlic or Parsley .

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

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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.