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Fenugreek vs. Dried rosemary — In-Depth Nutrition Comparison

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A recap on differences between fenugreek and dried rosemary

  • Fenugreek is higher in copper, iron, and phosphorus, yet dried rosemary is higher in calcium, vitamin B6, fiber, vitamin C, folate, and manganese.
  • Dried rosemary covers your daily calcium needs 110% more than fenugreek.
  • Fenugreek contains 4 times more Phosphorus than dried rosemary. While fenugreek contains 296mg of Phosphorus, dried rosemary contains only 70mg.
  • The amount of saturated Fat in fenugreek is lower.

Food varieties used in this article are Spices, fenugreek seed and Spices, rosemary, dried.

Infographic

Fenugreek vs Dried 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 157% 384% 84% 1097% 183% 88% 30% 6.5% 244% 25%
Contains more IronIron +14.6%
Contains more CopperCopper +101.8%
Contains more PhosphorusPhosphorus +322.9%
Contains more SeleniumSelenium +37%
Contains more MagnesiumMagnesium +15.2%
Contains more CalciumCalcium +627.3%
Contains more PotassiumPotassium +24%
Contains more ZincZinc +29.2%
Contains less SodiumSodium -25.4%
Contains more ManganeseManganese +52%

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 10% 3.6% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 204% 188% 0% 0% 129% 99% 19% 0% 402% 0% 0% 230% 0%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin AVitamin A +5113.3%
Contains more Vitamin B1Vitamin B1 +59.6%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B6Vitamin B6 +190%
Contains more FolateFolate +438.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
5% 15% 64% 9% 7%
Protein: 4.88 g
Fats: 15.22 g
Carbs: 64.06 g
Water: 9.31 g
Other: 6.53 g
Contains more ProteinProtein +371.3%
Contains more FatsFats +137.4%
Contains more OtherOther +92.1%
~equal in Carbs ~64.06g
~equal in Water ~9.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated Fat: Sat. Fat 1.46 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
58% 24% 18%
Saturated Fat: Sat. Fat 7.371 g
Monounsaturated Fat: Mono. Fat 3.014 g
Polyunsaturated fat: Poly. Fat 2.339 g
Contains less Sat. FatSaturated Fat -80.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Dried rosemary Opinion
Calories 323kcal 331kcal Dried rosemary
Protein 23g 4.88g Fenugreek
Fats 6.41g 15.22g Dried rosemary
Vitamin C 3mg 61.2mg Dried rosemary
Net carbs 33.75g 21.46g Fenugreek
Carbs 58.35g 64.06g Dried rosemary
Magnesium 191mg 220mg Dried rosemary
Calcium 176mg 1280mg Dried rosemary
Potassium 770mg 955mg Dried rosemary
Iron 33.53mg 29.25mg Fenugreek
Fiber 24.6g 42.6g Dried rosemary
Copper 1.11mg 0.55mg Fenugreek
Zinc 2.5mg 3.23mg Dried rosemary
Phosphorus 296mg 70mg Fenugreek
Sodium 67mg 50mg Dried rosemary
Vitamin A 60IU 3128IU Dried rosemary
Vitamin A 3µg 156µg Dried rosemary
Manganese 1.228mg 1.867mg Dried rosemary
Selenium 6.3µg 4.6µg Fenugreek
Vitamin B1 0.322mg 0.514mg Dried rosemary
Vitamin B2 0.366mg 0.428mg Dried rosemary
Vitamin B3 1.64mg 1mg Fenugreek
Vitamin B6 0.6mg 1.74mg Dried rosemary
Folate 57µg 307µg Dried rosemary
Saturated Fat 1.46g 7.371g Fenugreek
Monounsaturated Fat 3.014g Dried rosemary
Polyunsaturated fat 2.339g Dried rosemary
Tryptophan 0.391mg Fenugreek
Threonine 0.898mg Fenugreek
Isoleucine 1.241mg Fenugreek
Leucine 1.757mg Fenugreek
Lysine 1.684mg Fenugreek
Methionine 0.338mg Fenugreek
Phenylalanine 1.089mg Fenugreek
Valine 1.102mg Fenugreek
Histidine 0.668mg Fenugreek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Dried 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
30%
Fenugreek
98%
Dried rosemary
Minerals Daily Need Coverage Score
228%
Fenugreek
230%
Dried rosemary

Comparison summary

Which food is lower in Saturated Fat?
Fenugreek
Fenugreek is lower in Saturated Fat (difference - 5.911g)
Which food contains less Sodium?
Dried rosemary
Dried rosemary contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Dried rosemary
Dried rosemary is lower in glycemic index (difference - 0)
Which food is cheaper?
Dried rosemary
Dried rosemary is cheaper (difference - $1.6)
Which food is richer in vitamins?
Dried rosemary
Dried rosemary is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/nutrients
  2. Dried rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171333/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.