Parsley vs. Romaine Lettuce

Nutrition comparison of Parsley and Romaine Lettuce


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

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

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

  • Both romaine lettuce and parsley are high in Vitamin A, Vitamin K, dietary fiber and potassium.
  • Parsley has more niacin and pantothenic acid.
  • Parsley is an excellent source of Vitamin C, calcium and iron.
Detailed nutritional comparison of parsley and romaine lettuce 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 Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Parsley src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce and parsley contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and parsley has 36 calories.

For macronutrient ratios, parsley is heavier in protein, lighter in carbs and similar to romaine lettuce for fat. Parsley has a macronutrient ratio of 27:57:16 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Parsley Romaine Lettuce
Protein 27% 23%
Carbohydrates 57% 64%
Fat 16% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce and parsley contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.

dietary fiber

Both romaine lettuce and parsley are high in dietary fiber. Parsley has 57% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.

sugar

Romaine lettuce and parsley contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and parsley has 0.85g of sugar.

Protein

protein

Parsley has 141% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and parsley has 3g of protein.

Fat

saturated fat

Both romaine lettuce and parsley are low in saturated fat - romaine lettuce has 0.04g 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 32 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.

Vitamin A

Both romaine lettuce and parsley are high in Vitamin A. Romaine lettuce has a little more Vitamin A (4%) than parsley by weight - romaine lettuce has 436ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.

Vitamin E

Romaine lettuce and parsley contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.

Vitamin K

Both romaine lettuce and parsley are high in Vitamin K. Parsley has 15 times more Vitamin K than romaine lettuce - romaine lettuce has 102.5ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.

The B Vitamins

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

Parsley Romaine Lettuce
Thiamin 0.086 MG 0.072 MG
Riboflavin 0.098 MG 0.067 MG
Niacin 1.313 MG 0.313 MG
Pantothenic acid 0.4 MG 0.142 MG
Vitamin B6 0.09 MG 0.074 MG
Folate 152 UG 136 UG

Minerals

calcium

Parsley is an excellent source of calcium and it has 318% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and parsley has 138mg of calcium.

iron

Parsley is an excellent source of iron and it has 539% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and parsley has 6.2mg of iron.

potassium

Both romaine lettuce and parsley are high in potassium. Parsley has 124% more potassium than romaine lettuce - romaine lettuce has 247mg 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, luteolin, kaempferol and myricetin than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than parsley per 100 grams.

Parsley Romaine Lettuce
apigenin 215.46 mg ~
luteolin 1.09 mg 0.05 mg
kaempferol 1.49 mg 0.02 mg
myricetin 14.84 mg ~
Quercetin 0.28 mg 2.2 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 romaine lettuce contain significant amounts of beta-carotene.

Parsley Romaine Lettuce
beta-carotene 5054 UG 5226 UG
lutein + zeaxanthin 5561 UG 2312 UG

Omega-3 and Omega-6

omega 3s

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

Parsley Romaine Lettuce
alpha linoleic acid 0.008 G 0.113 G
Total 0.008 G 0.113 G

omega 6s

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

Parsley Romaine Lettuce
linoleic acid 0.115 G 0.047 G
Total 0.115 G 0.047 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 Parsley or Romaine Lettuce .

Note: The specific food items compared are: Parsley (Parsley, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or parsley contain more calories in 100 grams?
Romaine lettuce and parsley contain similar amounts of calories - romaine lettuce has 17 calories in 100g and parsley has 36 calories.

Does romaine lettuce or parsley have more carbohydrates?
By weight, romaine lettuce and parsley contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and parsley has 6.3g of carbohydrates.

Does romaine lettuce or parsley contain more calcium?
Parsley is a rich source of calcium and it has 320% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and parsley has 138mg of calcium.

Does romaine lettuce or parsley contain more iron?
Parsley is an abundant source of iron and it has 540% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and parsley has 6.2mg of iron.

Does romaine lettuce or parsley contain more potassium?
Both romaine lettuce and parsley are high in potassium. Parsley has 120% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and parsley has 554mg of potassium.