USDA-derived comparison
Rocket (Arugula) vs Parsley
Parsley leads for Vitamin C, Folate and Iron per 100g, while Rocket (Arugula) holds its own elsewhere.
Who each is for: Choose parsley for vitamin C and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Rocket (Arugula)
Typical serving: a handful (20g)
16/100
No clear per-100g leads, which is a result in itself.
Full Rocket (Arugula) pageParsley
Typical serving: a small handful (10g)
27/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Rocket (Arugula) | Parsley |
|---|---|---|
| Calories | 25 kcal | 36 kcal |
| Protein | 3 g | 3 g |
| Carbs | 4 g | 6 g |
| Fat | 1 g | 1 g |
| Fiber | 2 g | 3 g |
| Sat fat | 0 g | 0 g |
| Sodium | 27 mg | 56 mg |
| Potassium | 369 mg | 554 mg |
| Calcium | 160 mg | 138 mg |
| Iron | 1.5 mg | 6.2 mg |
| Magnesium | 47 mg | 50 mg |
| Zinc | 0.5 mg | 1.1 mg |
| Vitamin C | 15 mg | 133 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 97 µg | 152 µg |
Servings differ: a handful of rocket (arugula) is about 20g, a small handful of parsley about 10g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate