Kale vs. Rosemary — In-Depth Nutrition Comparison

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What are the differences between kale and rosemary?

Kale is higher in vitamin A and vitamin C, yet rosemary is higher in iron, fiber, calcium, folate, manganese, magnesium, copper, and vitamin B6.
Kale's daily need coverage for vitamin A is 214% more.
Kale has 2 times more vitamin C than rosemary. While kale has 41mg of vitamin C, rosemary has only 21.8mg.

We used Kale, cooked, boiled, drained, without salt and Rosemary, fresh types in this article.

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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.

Kale

Rosemary

Contains less SodiumSodium	-11.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+405.6%
Contains more CalciumCalcium	+340.3%
Contains more PotassiumPotassium	+193%
Contains more IronIron	+638.9%
Contains more CopperCopper	+92.9%
Contains more ZincZinc	+287.5%
Contains more PhosphorusPhosphorus	+135.7%
Contains more ManganeseManganese	+130.8%

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.

Kale

Rosemary

Contains more Vitamin CVitamin C	+88.1%
Contains more Vitamin AVitamin A	+366.4%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+47.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+117.1%
Contains more Vitamin B3Vitamin B3	+82.4%
Contains more Vitamin B5Vitamin B5	+1540.8%
Contains more Vitamin B6Vitamin B6	+143.5%
Contains more FolateFolate	+738.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg		681%
Iron	0.9mg	6.65mg	72%
Vitamin A	681µg	146µg	59%
Fiber	2g	14.1g	48%
Calcium	72mg	317mg	25%
Manganese	0.416mg	0.96mg	24%
Folate	13µg	109µg	24%
Vitamin C	41mg	21.8mg	21%
Magnesium	18mg	91mg	17%
Copper	0.156mg	0.301mg	16%
Vitamin B5	0.049mg	0.804mg	15%
Vitamin B6	0.138mg	0.336mg	15%
Potassium	228mg	668mg	13%
Saturated fat	0.052g	2.838g	13%
Fats	0.4g	5.86g	8%
Zinc	0.24mg	0.93mg	6%
Vitamin E	0.85mg		6%
Vitamin B2	0.07mg	0.152mg	6%
Calories	28kcal	131kcal	5%
Carbs	5.63g	20.7g	5%
Phosphorus	28mg	66mg	5%
Polyunsaturated fat	0.193g	0.901g	5%
Protein	1.9g	3.31g	3%
Vitamin B3	0.5mg	0.912mg	3%
Monounsaturated fat	0.03g	1.16g	3%
Selenium	0.9µg		2%
Vitamin B1	0.053mg	0.036mg	1%
Protein per 100 calories	6.8g	2.5g	N/A
Calories per 10 g protein	147kcal	396kcal	N/A
Weight per 100 calories	357g	76g	N/A
Unsaturated / Saturated Fat ratio	4.3	0.73	N/A
Net carbs	3.63g	6.6g	N/A
Sugar	1.25g		N/A
Sodium	23mg	26mg	0%
Choline	0.4mg		0%
Tryptophan	0.023mg	0.051mg	0%
Threonine	0.085mg	0.136mg	0%
Isoleucine	0.114mg	0.136mg	0%
Leucine	0.133mg	0.249mg	0%
Lysine	0.114mg	0.143mg	0%
Methionine	0.018mg	0.047mg	0%
Phenylalanine	0.097mg	0.169mg	0%
Valine	0.104mg	0.165mg	0%
Histidine	0.04mg	0.066mg	0%