Lemon Zest vs. Parsley
Nutrition comparison of Lemon Zest and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon zest
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon zest and parsley:
- Both lemon zest and parsley are high in Vitamin C, calcium and dietary fiber.
- Parsley has 60% less carbohydrates than lemon zest.
- Parsley has more niacin and folate.
- Parsley is an excellent source of Vitamin A, Vitamin K, iron and potassium.
USDA sources for nutritional information: Lemon Zest (Lemon peel, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and parsley contain similar amounts of calories - lemon zest has 47 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, lemon zest is much lighter in protein, much heavier in carbs and similar to parsley for fat. Lemon zest has a macronutrient ratio of 9:91:0 and for parsley, 33:67:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon Zest | Parsley | |
|---|---|---|
| Protein | 9% | 33% |
| Carbohydrates | 91% | 67% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 60% less carbohydrates than lemon zest - lemon zest has 16g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both lemon zest and parsley are high in dietary fiber. Lemon zest has 221% more dietary fiber than parsley - lemon zest has 10.6g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Lemon zest and parsley contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Lemon zest and parsley contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both lemon zest and parsley are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and parsley are high in Vitamin C. Parsley is very similar to lemon zest for Vitamin C - lemon zest has 129mg 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 139 times more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Lemon zest and parsley contain similar amounts of Vitamin E - lemon zest has 0.25mg 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 more Vitamin K than lemon zest - parsley has 1640ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Parsley has more niacin and folate. Both lemon zest and parsley contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Lemon Zest | Parsley | |
|---|---|---|
| Thiamin | 0.06 MG | 0.086 MG |
| Riboflavin | 0.08 MG | 0.098 MG |
| Niacin | 0.4 MG | 1.313 MG |
| Pantothenic acid | 0.319 MG | 0.4 MG |
| Vitamin B6 | 0.172 MG | 0.09 MG |
| Folate | 13 UG | 152 UG |
Minerals
calcium
Both lemon zest and parsley are high in calcium. Lemon zest is very similar to lemon zest for calcium - lemon zest has 134mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 675% more iron than lemon zest - lemon zest has 0.8mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Parsley is an excellent source of potassium and it has 246% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and parsley has 554mg of potassium.
Antioxidants and Phytonutrients
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,
| Lemon Zest | Parsley | |
|---|---|---|
| beta-carotene | 7 UG | 5054 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 18 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon zest has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Lemon Zest | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.008 G |
| Total | 0.026 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both lemon zest and parsley contain significant amounts of linoleic acid.
| Lemon Zest | Parsley | |
|---|---|---|
| linoleic acid | 0.063 G | 0.115 G |
| Total | 0.063 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: Lemon Zest (Lemon peel, raw) and Parsley (Parsley, fresh) .
Lemon Zest 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 lemon zest or parsley contain more calories in 100 grams?Lemon zest and parsley contain similar amounts of calories - lemon zest has 47 calories in 100g and parsley has 36 calories.
Is lemon zest or parsley better for protein?
Lemon zest and parsley contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and parsley has 3g of protein.
Does lemon zest or parsley have more carbohydrates?
By weight, parsley has 60% fewer carbohydrates than lemon zest - lemon zest has 16g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does lemon zest or parsley contain more calcium?
Both lemon zest and parsley are high in calcium. Lemon zest is very similar to lemon zest for calcium - lemon zest has 134mg of calcium in 100 grams and parsley has 138mg of calcium.
Does lemon zest or parsley contain more iron?
Parsley is an abundant source of iron and it has 680% more iron than lemon zest - lemon zest has 0.8mg of iron in 100 grams and parsley has 6.2mg of iron.
Does lemon zest or parsley contain more potassium?
Parsley is a rich source of potassium and it has 250% more potassium than lemon zest - lemon zest has 160mg of potassium in 100 grams and parsley has 554mg of potassium.