Parsley vs. Sweet Potatoes
Nutrition comparison of Parsley and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsley
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsley and sweet potatoes:
- Both sweet potatoes and parsley are high in Vitamin A, dietary fiber and potassium.
- Parsley has 58% less calories than sweet potato.
- Parsley has 69% less carbohydrates than sweet potato.
- Parsley has more niacin and folate, however, sweet potato contains more Vitamin B6.
- Parsley is an excellent source of Vitamin C, Vitamin K, calcium and iron.
USDA sources for nutritional information: Parsley (Parsley, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parsley has 58% less calories than sweet potato - sweet potato has 86 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, parsley is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Parsley has a macronutrient ratio of 27:57:17 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsley | Sweet Potatoes | |
|---|---|---|
| Protein | 27% | 7% |
| Carbohydrates | 57% | 92% |
| Fat | 17% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 69% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both sweet potatoes and parsley are high in dietary fiber. Sweet potato is very similar to sweet potato for dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Sweet potatoes and parsley contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Sweet potatoes and parsley contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both sweet potatoes and parsley are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 54 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Both sweet potatoes and parsley are high in Vitamin A. Sweet potato has 68% more Vitamin A than parsley - sweet potato has 709ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Sweet potatoes and parsley contain similar amounts of Vitamin E - sweet potato has 0.26mg 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 910 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more niacin and folate, however, sweet potato contains more Vitamin B6. Both parsley and sweet potatoes contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Parsley | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.086 MG | 0.078 MG |
| Riboflavin | 0.098 MG | 0.061 MG |
| Niacin | 1.313 MG | 0.557 MG |
| Pantothenic acid | 0.4 MG | 0.8 MG |
| Vitamin B6 | 0.09 MG | 0.209 MG |
| Folate | 152 UG | 11 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 360% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 916% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both sweet potatoes and parsley are high in potassium. Parsley has 64% more potassium than sweet potato - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| apigenin | 215.46 mg | 0.01 mg |
| luteolin | 1.09 mg | 0.02 mg |
| kaempferol | 1.49 mg | 0.01 mg |
| myricetin | 14.84 mg | 0.03 mg |
| Quercetin | 0.28 mg | 0.01 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 sweet potatoes contain significant amounts of beta-carotene.
| Parsley | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 5054 UG | 8509 UG |
| lutein + zeaxanthin | 5561 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parsley and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Parsley | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than sweet potato per 100 grams.
| Parsley | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.115 G | 0.013 G |
| Total | 0.115 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Parsley g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 sweet potatoes or parsley contain more calories in 100 grams?Parsley has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and parsley has 36 calories.
Does sweet potatoes or parsley have more carbohydrates?
By weight, parsley has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does sweet potatoes or parsley contain more calcium?
Parsley is a rich source of calcium and it has 360% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and parsley has 138mg of calcium.
Does sweet potatoes or parsley contain more iron?
Parsley is an abundant source of iron and it has 920% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and parsley has 6.2mg of iron.
Does sweet potatoes or parsley contain more potassium?
Both sweet potatoes and parsley are high in potassium. Parsley has 60% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and parsley has 554mg of potassium.