USDA-derived comparison
Parsley vs Spring Onion
Parsley leads for Vitamin C, Folate and Iron per 100g, while Spring Onion 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.
Parsley
Typical serving: a small handful (10g)
27/100
Spring Onion
Typical serving: 1 medium (15g)
14/100
No clear per-100g leads, which is a result in itself.
Full Spring Onion pageSide 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 | Parsley | Spring Onion |
|---|---|---|
| Calories | 36 kcal | 32 kcal |
| Protein | 3 g | 2 g |
| Carbs | 6 g | 7 g |
| Fat | 1 g | 0 g |
| Fiber | 3 g | 3 g |
| Sat fat | 0 g | 0 g |
| Sodium | 56 mg | 16 mg |
| Potassium | 554 mg | 276 mg |
| Calcium | 138 mg | 72 mg |
| Iron | 6.2 mg | 1.5 mg |
| Magnesium | 50 mg | 20 mg |
| Zinc | 1.1 mg | 0.4 mg |
| Vitamin C | 133 mg | 19 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 152 µg | 64 µg |
Servings differ: a small handful of parsley is about 10g, 1 medium of spring onion about 15g. Scale accordingly before deciding anything on the 100g basis alone.
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