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Arugula vs. Rosemary — In-Depth Nutrition Comparison

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Important differences between Arugula and Rosemary

  • Arugula has less Iron, Fiber, Manganese, Copper, Vitamin B6, Calcium, Magnesium, Potassium, and Vitamin C.
  • Rosemary's daily need coverage for Iron is 65% more.
  • Arugula is lower in Saturated Fat.

The food varieties used in the comparison are Arugula, raw and Rosemary, fresh.

Infographic

Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +93.6%
Contains more CalciumCalcium +98.1%
Contains more PotassiumPotassium +81%
Contains more IronIron +355.5%
Contains more CopperCopper +296.1%
Contains more ZincZinc +97.9%
Contains more PhosphorusPhosphorus +26.9%
Contains more ManganeseManganese +199.1%
~equal in Sodium ~26mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 175% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +45.3%
Contains more Vitamin AVitamin A +23.2%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin B5Vitamin B5 +84%
Contains more Vitamin B6Vitamin B6 +360.3%
Contains more FolateFolate +12.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 WaterWater +35.3%
Contains more ProteinProtein +28.3%
Contains more FatsFats +787.9%
Contains more CarbsCarbs +467.1%
Contains more OtherOther +68.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
58% 24% 18%
Saturated Fat: Sat. Fat 2.838 g
Monounsaturated Fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated Fat -97%
Contains more Mono. FatMonounsaturated Fat +2267.3%
Contains more Poly. FatPolyunsaturated fat +182.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Rosemary Opinion
Calories 25kcal 131kcal Rosemary
Protein 2.58g 3.31g Rosemary
Fats 0.66g 5.86g Rosemary
Vitamin C 15mg 21.8mg Rosemary
Net carbs 2.05g 6.6g Rosemary
Carbs 3.65g 20.7g Rosemary
Magnesium 47mg 91mg Rosemary
Calcium 160mg 317mg Rosemary
Potassium 369mg 668mg Rosemary
Iron 1.46mg 6.65mg Rosemary
Sugar 2.05g Rosemary
Fiber 1.6g 14.1g Rosemary
Copper 0.076mg 0.301mg Rosemary
Zinc 0.47mg 0.93mg Rosemary
Phosphorus 52mg 66mg Rosemary
Sodium 27mg 26mg Rosemary
Vitamin A 2373IU 2924IU Rosemary
Vitamin A RAE 119µg 146µg Rosemary
Vitamin E 0.43mg Arugula
Manganese 0.321mg 0.96mg Rosemary
Selenium 0.3µg Arugula
Vitamin B1 0.044mg 0.036mg Arugula
Vitamin B2 0.086mg 0.152mg Rosemary
Vitamin B3 0.305mg 0.912mg Rosemary
Vitamin B5 0.437mg 0.804mg Rosemary
Vitamin B6 0.073mg 0.336mg Rosemary
Vitamin K 108.6µg Arugula
Folate 97µg 109µg Rosemary
Choline 15.3mg Arugula
Saturated Fat 0.086g 2.838g Arugula
Monounsaturated Fat 0.049g 1.16g Rosemary
Polyunsaturated fat 0.319g 0.901g Rosemary
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Arugula
40%
Rosemary
Minerals Daily Need Coverage Score
28%
Arugula
75%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 2.752g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 38)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.1)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.