USDA-derived comparison
Edamame vs Parsley
Edamame leads for Folate, Phosphorus and Protein; Parsley answers with Vitamin C, Vitamin K and Iron.
Who each is for: Choose edamame for folate and phosphorus. Choose parsley for vitamin C and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Edamame
Typical serving: half a cup (80g)
18/100
Parsley
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 | Edamame | Parsley |
|---|---|---|
| Calories | 121 kcal | 36 kcal |
| Protein | 12 g | 3 g |
| Carbs | 9 g | 6 g |
| Fat | 5 g | 1 g |
| Fiber | 5 g | 3 g |
| Sat fat | 1 g | 0 g |
| Sodium | 6 mg | 56 mg |
| Potassium | 436 mg | 554 mg |
| Calcium | 63 mg | 138 mg |
| Iron | 2.3 mg | 6.2 mg |
| Magnesium | 64 mg | 50 mg |
| Zinc | 1.4 mg | 1.1 mg |
| Vitamin C | 6 mg | 133 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 311 µg | 152 µg |
Servings differ: half a cup of edamame is about 80g, a small handful of parsley about 10g. Scale accordingly before deciding anything on the 100g basis alone.
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