USDA-derived comparison
Asparagus vs Parsley
Parsley leads for Vitamin C, Vitamin K and Folate per 100g, while Asparagus holds its own elsewhere.
Who each is for: Choose parsley for vitamin C and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Asparagus
Typical serving: 5 spears (80g)
12/100
No clear per-100g leads, which is a result in itself.
Full Asparagus 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 | Asparagus | Parsley |
|---|---|---|
| Calories | 20 kcal | 36 kcal |
| Protein | 2 g | 3 g |
| Carbs | 4 g | 6 g |
| Fat | 0 g | 1 g |
| Fiber | 2 g | 3 g |
| Sat fat | 0 g | 0 g |
| Sodium | 2 mg | 56 mg |
| Potassium | 202 mg | 554 mg |
| Calcium | 24 mg | 138 mg |
| Iron | 2.1 mg | 6.2 mg |
| Magnesium | 14 mg | 50 mg |
| Zinc | 0.5 mg | 1.1 mg |
| Vitamin C | 6 mg | 133 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 52 µg | 152 µg |
Servings differ: 5 spears of asparagus is about 80g, a small handful of parsley about 10g. Scale accordingly before deciding anything on the 100g basis alone.
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