Parsley vs. Spinach

Nutrition comparison of Parsley and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of parsley versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in parsley and spinach:

  • Both spinach and parsley are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
  • Parsley has more pantothenic acid, however, spinach contains more Vitamin B6.
Detailed nutritional comparison of parsley and spinach 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: Parsley (Parsley, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Parsley src
Image of Spinach src

Calories and Carbs

calories

Spinach and parsley contain similar amounts of calories - spinach has 23 calories per 100 grams and parsley has 36 calories.

For macronutrient ratios, parsley is lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Parsley has a macronutrient ratio of 27:57:17 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Parsley Spinach
Protein 27% 40%
Carbohydrates 57% 49%
Fat 17% 10%
Alcohol ~ ~

carbohydrates

Spinach and parsley contain similar amounts carbs - spinach has 3.6g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.

dietary fiber

Both spinach and parsley are high in dietary fiber. Parsley has 50% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.

sugar

Spinach and parsley contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and parsley has 0.85g of sugar.



Protein

protein

Spinach and parsley contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and parsley has 3g of protein.

Fat

saturated fat

Both spinach and parsley are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.

Vitamins

Vitamin C

Both spinach and parsley are high in Vitamin C. Parsley has 373% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.

Vitamin A

Both spinach and parsley are high in Vitamin A. Spinach has 11% more Vitamin A than parsley - spinach has 469ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.

Vitamin E

Spinach and parsley contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.

Vitamin K

Both spinach and parsley are high in Vitamin K. Parsley has 240% more Vitamin K than spinach - spinach has 482.9ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.

The B Vitamins

Parsley has more pantothenic acid, however, spinach contains more Vitamin B6. Both parsley and spinach contain significant amounts of thiamin, riboflavin, niacin and folate.

Parsley Spinach
Thiamin 0.086 MG 0.078 MG
Riboflavin 0.098 MG 0.189 MG
Niacin 1.313 MG 0.724 MG
Pantothenic acid 0.4 MG 0.065 MG
Vitamin B6 0.09 MG 0.195 MG
Folate 152 UG 194 UG

Minerals

calcium

Both spinach and parsley are high in calcium. Parsley has 39% more calcium than spinach - spinach has 99mg of calcium per 100 grams and parsley has 138mg of calcium.

iron

Both spinach and parsley are high in iron. Parsley has 129% more iron than spinach - spinach has 2.7mg of iron per 100 grams and parsley has 6.2mg of iron.

potassium

Both spinach and parsley are high in potassium. Spinach is very similar to parsley for potassium - spinach has 558mg 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 apigenin and myricetin than spinach per 100 grams, however, spinach contains more kaempferol and quercetin than parsley per 100 grams. Both parsley and spinach contain significant amounts of luteolin.

Parsley Spinach
apigenin 215.46 mg ~
luteolin 1.09 mg 0.74 mg
kaempferol 1.49 mg 6.38 mg
myricetin 14.84 mg 0.35 mg
Quercetin 0.28 mg 3.97 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, both parsley and spinach contain significant amounts of beta-carotene.

Parsley Spinach
beta-carotene 5054 UG 5626 UG
lutein + zeaxanthin 5561 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than parsley per 100 grams.

Parsley Spinach
alpha linoleic acid 0.008 G 0.138 G
Total 0.008 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, parsley has more linoleic acid than spinach per 100 grams.

Parsley Spinach
linoleic acid 0.115 G 0.026 G
Total 0.115 G 0.026 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: Parsley (Parsley, fresh) and Spinach (Spinach, raw) .

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