USDA-derived comparison
Kale vs Parsley
Kale leads for Calcium; Parsley answers with Folate, Iron and Vitamin A.
Who each is for: Choose kale for calcium. Choose parsley for folate and iron.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
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 | Kale | Parsley |
|---|---|---|
| Calories | 35 kcal | 36 kcal |
| Protein | 3 g | 3 g |
| Carbs | 4 g | 6 g |
| Fat | 2 g | 1 g |
| Fiber | 4 g | 3 g |
| Sat fat | 0 g | 0 g |
| Sodium | 53 mg | 56 mg |
| Potassium | 348 mg | 554 mg |
| Calcium | 254 mg | 138 mg |
| Iron | 1.6 mg | 6.2 mg |
| Magnesium | 33 mg | 50 mg |
| Zinc | 0.4 mg | 1.1 mg |
| Vitamin C | 93 mg | 133 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 62 µg | 152 µg |
Servings differ: 2 cups of kale is about 42g, a small handful of parsley about 10g. Scale accordingly before deciding anything on the 100g basis alone.
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