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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.

Infographic

Kale vs Rosemary infographic
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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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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 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
6
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
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 CholineCholine +∞%
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 Kale Rosemary 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%
Folate 13µg 109µg 24%
Manganese 0.416mg 0.96mg 24%
Vitamin C 41mg 21.8mg 21%
Magnesium 18mg 91mg 17%
Copper 0.156mg 0.301mg 16%
Vitamin B6 0.138mg 0.336mg 15%
Vitamin B5 0.049mg 0.804mg 15%
Potassium 228mg 668mg 13%
Saturated fat 0.052g 2.838g 13%
Fats 0.4g 5.86g 8%
Vitamin B2 0.07mg 0.152mg 6%
Zinc 0.24mg 0.93mg 6%
Vitamin E 0.85mg 6%
Phosphorus 28mg 66mg 5%
Carbs 5.63g 20.7g 5%
Polyunsaturated fat 0.193g 0.901g 5%
Calories 28kcal 131kcal 5%
Protein 1.9g 3.31g 3%
Monounsaturated fat 0.03g 1.16g 3%
Vitamin B3 0.5mg 0.912mg 3%
Selenium 0.9µg 2%
Vitamin B1 0.053mg 0.036mg 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +34.6%
Contains more ProteinProtein +74.2%
Contains more FatsFats +1365%
Contains more CarbsCarbs +267.7%
Contains more OtherOther +171.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 -98.2%
Contains more Mono. FatMonounsaturated fat +3766.7%
Contains more Poly. FatPolyunsaturated fat +366.8%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.