Parsley, fresh vs Spinach, raw
Original comparison by NutriVerdict
Bottom line: Parsley, fresh and Spinach, raw score the same on nutrient density, 100 of 100.
Parsley and spinach both score 100 of 100, tying at the top of the vegetable category. Parsley has more fiber per 100 g (3.3 g vs 2.2 g) and slightly more calories (36 vs 23) than spinach, while spinach carries more sodium (79 mg vs 56 mg) and less carbohydrate (3.63 g vs 6.33 g). Protein is nearly identical for both (2.97 g vs 2.86 g).
Choose parsley when you want more fiber packed into a small, garnish-sized serving. Choose spinach when you prefer a lower-carbohydrate, milder-tasting leafy green for salads or cooking. Both are typically eaten in small amounts, so the practical difference in daily intake is modest despite the numbers.
Head to head, per 100 g
| Metric | Parsley, fresh | Spinach, raw |
|---|---|---|
| Nutrient Density Score | 100 | 100 |
| Calories | 36 kcal | 23 kcal |
| Protein | 3 g | 2.9 g |
| Carbohydrate | 6.3 g | 3.6 g |
| Dietary fiber | 3.3 g | 2.2 g |
| Sugars | 0.9 g | 0.4 g |
| Total fat | 0.8 g | 0.4 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 56 mg | 79 mg |
| Potassium | 554 mg | 558 mg |
| Calcium | 138 mg | 99 mg |
| Iron | 6.2 mg | 2.7 mg |
| Magnesium | 50 mg | 79 mg |
| Vitamin C | 133 mg | 28 mg |
| Vitamin A | 421 ug | 469 ug |
| Vitamin E | 0.8 mg | 2 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Which has more protein, Parsley, fresh or Spinach, raw?
Parsley, fresh has more protein, 3 g per 100 g to 2.9 g.
Which has fewer calories?
Spinach, raw is lower in calories, 23 kcal per 100 g to 36 kcal.
Which has more fiber?
Parsley, fresh has more dietary fiber, 3.3 g per 100 g to 2.2 g.