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Rosemary vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between Rosemary and Rye

  • Rosemary has more Iron, Calcium, Vitamin C, Folate, and Vitamin A RAE, however, Rye is higher in Manganese, Phosphorus, Vitamin B1, Vitamin B3, and Zinc.
  • Rye covers your daily Manganese needs 70% more than Rosemary.

Food varieties used in this article are Rosemary, fresh and Rye grain.

Infographic

Rosemary vs Rye 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.
:
7
Rye
Contains more Calcium +1220.8%
Contains more Iron +152.9%
Contains more Potassium +31%
Contains more Magnesium +20.9%
Contains more Phosphorus +403%
Contains less Sodium -92.3%
Contains more Zinc +184.9%
Contains more Copper +21.9%
Contains more Manganese +168.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +1220.8%
Contains more Iron +152.9%
Contains more Potassium +31%
Contains more Magnesium +20.9%
Contains more Phosphorus +403%
Contains less Sodium -92.3%
Contains more Zinc +184.9%
Contains more Copper +21.9%
Contains more Manganese +168.4%

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.
:
6
Rye
Contains more Vitamin A +26481.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +14.3%
Contains more Folate +186.8%
Contains more Vitamin B1 +777.8%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +368.2%
Contains more Vitamin B5 +81.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +26481.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +14.3%
Contains more Folate +186.8%
Contains more Vitamin B1 +777.8%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +368.2%
Contains more Vitamin B5 +81.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Rye
Contains more Fats +259.5%
Contains more Water +539.3%
Contains more Other +50.3%
Contains more Protein +212.4%
Contains more Carbs +266.5%
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
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Fats +259.5%
Contains more Water +539.3%
Contains more Other +50.3%
Contains more Protein +212.4%
Contains more Carbs +266.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Rye
Contains more Monounsaturated Fat +457.7%
Contains more Polyunsaturated fat +17.5%
Contains less Saturated Fat -93.1%
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +457.7%
Contains more Polyunsaturated fat +17.5%
Contains less Saturated Fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Rye Opinion
Net carbs 6.6g 60.76g Rye
Protein 3.31g 10.34g Rye
Fats 5.86g 1.63g Rosemary
Carbs 20.7g 75.86g Rye
Calories 131kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Rosemary
Fiber 14.1g 15.1g Rye
Calcium 317mg 24mg Rosemary
Iron 6.65mg 2.63mg Rosemary
Magnesium 91mg 110mg Rye
Phosphorus 66mg 332mg Rye
Potassium 668mg 510mg Rosemary
Sodium 26mg 2mg Rye
Zinc 0.93mg 2.65mg Rye
Copper 0.301mg 0.367mg Rye
Manganese 0.96mg 2.577mg Rye
Selenium 13.9µg Rye
Vitamin A 2924IU 11IU Rosemary
Vitamin A RAE 146µg 1µg Rosemary
Vitamin E 0.85mg Rye
Vitamin C 21.8mg 0mg Rosemary
Vitamin B1 0.036mg 0.316mg Rye
Vitamin B2 0.152mg 0.251mg Rye
Vitamin B3 0.912mg 4.27mg Rye
Vitamin B5 0.804mg 1.456mg Rye
Vitamin B6 0.336mg 0.294mg Rosemary
Folate 109µg 38µg Rosemary
Vitamin K 5.9µg Rye
Tryptophan 0.051mg 0.108mg Rye
Threonine 0.136mg 0.289mg Rye
Isoleucine 0.136mg 0.208mg Rye
Leucine 0.249mg 0.563mg Rye
Lysine 0.143mg 0.286mg Rye
Methionine 0.047mg 0.153mg Rye
Phenylalanine 0.169mg 0.435mg Rye
Valine 0.165mg 0.317mg Rye
Histidine 0.066mg 0.189mg Rye
Saturated Fat 2.838g 0.197g Rye
Monounsaturated Fat 1.16g 0.208g Rosemary
Polyunsaturated fat 0.901g 0.767g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Rye
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
43%
Rosemary
36%
Rye
Minerals Daily Need Coverage Score
75%
Rosemary
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.641g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 36)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.98g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.