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Rosemary vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Rosemary and Watercress

  • Rosemary has more Iron, Fiber, Manganese, Folate, Copper, Calcium, Magnesium, and Vitamin B6, however, Watercress has more Vitamin C.
  • Daily need coverage for Iron from Rosemary is 81% higher.
  • Watercress has 105 times less Saturated Fat than Rosemary. Rosemary has 2.838g of Saturated Fat, while Watercress has 0.027g.

Food types used in this article are Rosemary, fresh and Watercress, raw.

Infographic

Rosemary vs Watercress 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 Calcium +164.2%
Contains more Iron +3225%
Contains more Magnesium +333.3%
Contains more Potassium +102.4%
Contains less Sodium -36.6%
Contains more Zinc +745.5%
Contains more Copper +290.9%
Contains more Manganese +293.4%
Equal in Phosphorus - 60
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 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Calcium +164.2%
Contains more Iron +3225%
Contains more Magnesium +333.3%
Contains more Potassium +102.4%
Contains less Sodium -36.6%
Contains more Zinc +745.5%
Contains more Copper +290.9%
Contains more Manganese +293.4%
Equal in Phosphorus - 60

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 B2 +26.7%
Contains more Vitamin B3 +356%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +160.5%
Contains more Folate +1111.1%
Contains more Vitamin C +97.2%
Contains more Vitamin B1 +150%
Equal in Vitamin A - 3191
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 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +356%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +160.5%
Contains more Folate +1111.1%
Contains more Vitamin C +97.2%
Contains more Vitamin B1 +150%
Equal in Vitamin A - 3191

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +43.9%
Contains more Fats +5760%
Contains more Carbs +1504.7%
Contains more Other +96.7%
Contains more Water +40.3%
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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +43.9%
Contains more Fats +5760%
Contains more Carbs +1504.7%
Contains more Other +96.7%
Contains more Water +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +14400%
Contains more Polyunsaturated fat +2474.3%
Contains less Saturated Fat -99%
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +14400%
Contains more Polyunsaturated fat +2474.3%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Watercress Opinion
Net carbs 6.6g 0.79g Rosemary
Protein 3.31g 2.3g Rosemary
Fats 5.86g 0.1g Rosemary
Carbs 20.7g 1.29g Rosemary
Calories 131kcal 11kcal Rosemary
Sugar 0.2g Rosemary
Fiber 14.1g 0.5g Rosemary
Calcium 317mg 120mg Rosemary
Iron 6.65mg 0.2mg Rosemary
Magnesium 91mg 21mg Rosemary
Phosphorus 66mg 60mg Rosemary
Potassium 668mg 330mg Rosemary
Sodium 26mg 41mg Rosemary
Zinc 0.93mg 0.11mg Rosemary
Copper 0.301mg 0.077mg Rosemary
Manganese 0.96mg 0.244mg Rosemary
Selenium 0.9µg Watercress
Vitamin A 2924IU 3191IU Watercress
Vitamin A RAE 146µg 160µg Watercress
Vitamin E 1mg Watercress
Vitamin C 21.8mg 43mg Watercress
Vitamin B1 0.036mg 0.09mg Watercress
Vitamin B2 0.152mg 0.12mg Rosemary
Vitamin B3 0.912mg 0.2mg Rosemary
Vitamin B5 0.804mg 0.31mg Rosemary
Vitamin B6 0.336mg 0.129mg Rosemary
Folate 109µg 9µg Rosemary
Vitamin K 250µg Watercress
Tryptophan 0.051mg 0.03mg Rosemary
Threonine 0.136mg 0.133mg Rosemary
Isoleucine 0.136mg 0.093mg Rosemary
Leucine 0.249mg 0.166mg Rosemary
Lysine 0.143mg 0.134mg Rosemary
Methionine 0.047mg 0.02mg Rosemary
Phenylalanine 0.169mg 0.114mg Rosemary
Valine 0.165mg 0.137mg Rosemary
Histidine 0.066mg 0.04mg Rosemary
Saturated Fat 2.838g 0.027g Watercress
Monounsaturated Fat 1.16g 0.008g Rosemary
Polyunsaturated fat 0.901g 0.035g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Watercress
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
91%
Watercress
Minerals Daily Need Coverage Score
75%
Rosemary
18%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.811g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.5)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.