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Garden cress vs. Rosemary — In-Depth Nutrition Comparison

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What are the main differences between Garden cress and Rosemary?

  • Garden cress is richer in Vitamin C, and Vitamin A RAE, yet Rosemary is richer in Iron, Fiber, Calcium, Manganese, Copper, Magnesium, and Vitamin B5.
  • Rosemary's daily need coverage for Iron is 67% higher.
  • Garden cress has 3 times more Vitamin C than Rosemary. Garden cress has 69mg of Vitamin C, while Rosemary has 21.8mg.
  • Garden cress contains less Saturated Fat.

We used Cress, garden, raw and Rosemary, fresh types in this comparison.

Infographic

Garden cress vs Rosemary infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +15.2%
Contains less Sodium -46.2%
Contains more Calcium +291.4%
Contains more Iron +411.5%
Contains more Magnesium +139.5%
Contains more Potassium +10.2%
Contains more Zinc +304.3%
Contains more Copper +77.1%
Contains more Manganese +73.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Phosphorus +15.2%
Contains less Sodium -46.2%
Contains more Calcium +291.4%
Contains more Iron +411.5%
Contains more Magnesium +139.5%
Contains more Potassium +10.2%
Contains more Zinc +304.3%
Contains more Copper +77.1%
Contains more Manganese +73.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +136.6%
Contains more Vitamin C +216.5%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B5 +232.2%
Contains more Vitamin B6 +36%
Contains more Folate +36.3%
Equal in Vitamin B3 - 0.912
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin A +136.6%
Contains more Vitamin C +216.5%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B5 +232.2%
Contains more Vitamin B6 +36%
Contains more Folate +36.3%
Equal in Vitamin B3 - 0.912

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +31.9%
Contains more Protein +27.3%
Contains more Fats +737.1%
Contains more Carbs +276.4%
Contains more Other +31.1%
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more Water +31.9%
Contains more Protein +27.3%
Contains more Fats +737.1%
Contains more Carbs +276.4%
Contains more Other +31.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +385.4%
Contains more Polyunsaturated fat +295.2%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +385.4%
Contains more Polyunsaturated fat +295.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Rosemary
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Rosemary Opinion
Net carbs 4.4g 6.6g Rosemary
Protein 2.6g 3.31g Rosemary
Fats 0.7g 5.86g Rosemary
Carbs 5.5g 20.7g Rosemary
Calories 32kcal 131kcal Rosemary
Sugar 4.4g Rosemary
Fiber 1.1g 14.1g Rosemary
Calcium 81mg 317mg Rosemary
Iron 1.3mg 6.65mg Rosemary
Magnesium 38mg 91mg Rosemary
Phosphorus 76mg 66mg Garden cress
Potassium 606mg 668mg Rosemary
Sodium 14mg 26mg Garden cress
Zinc 0.23mg 0.93mg Rosemary
Copper 0.17mg 0.301mg Rosemary
Manganese 0.553mg 0.96mg Rosemary
Selenium 0.9µg Garden cress
Vitamin A 6917IU 2924IU Garden cress
Vitamin A RAE 346µg 146µg Garden cress
Vitamin E 0.7mg Garden cress
Vitamin C 69mg 21.8mg Garden cress
Vitamin B1 0.08mg 0.036mg Garden cress
Vitamin B2 0.26mg 0.152mg Garden cress
Vitamin B3 1mg 0.912mg Garden cress
Vitamin B5 0.242mg 0.804mg Rosemary
Vitamin B6 0.247mg 0.336mg Rosemary
Folate 80µg 109µg Rosemary
Vitamin K 541.9µg Garden cress
Tryptophan 0.051mg Rosemary
Threonine 0.136mg Rosemary
Isoleucine 0.136mg Rosemary
Leucine 0.249mg Rosemary
Lysine 0.143mg Rosemary
Methionine 0.047mg Rosemary
Phenylalanine 0.169mg Rosemary
Valine 0.165mg Rosemary
Histidine 0.066mg Rosemary
Saturated Fat 0.023g 2.838g Garden cress
Monounsaturated Fat 0.239g 1.16g Rosemary
Polyunsaturated fat 0.228g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
187%
Garden cress
43%
Rosemary
Minerals Daily Need Coverage Score
33%
Garden cress
75%
Rosemary

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 2.815g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 70)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.5)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.