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  6. Mustard Greens Raw vs. Rosemary

Mustard Greens Raw vs. Rosemary — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and rosemary

  • Mustard Greens Raw have more vitamin C, while rosemary has more iron, fiber, folate, calcium, copper, magnesium, vitamin B6, and vitamin B5.
  • Rosemary covers your daily need for iron, 63% more than mustard Greens Raw.
  • Mustard Greens Raw contain 3 times more vitamin C than rosemary. While mustard Greens Raw contain 70mg of vitamin C, rosemary contains only 21.8mg.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of rosemary is 70.

These are the specific foods used in this comparison Mustard greens, raw and Rosemary, fresh.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 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 -23.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +184.4%
Contains more CalciumCalcium +175.7%
Contains more PotassiumPotassium +74%
Contains more IronIron +305.5%
Contains more CopperCopper +82.4%
Contains more ZincZinc +272%
Contains more PhosphorusPhosphorus +13.8%

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.
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +221.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +14%
Contains more Vitamin B5Vitamin B5 +282.9%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more FolateFolate +808.3%
~equal in Vitamin A ~146µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Rosemary DV% diff.
Vitamin K 257.5µg 215%
Iron 1.64mg 6.65mg 63%
Vitamin C 70mg 21.8mg 54%
Fiber 3.2g 14.1g 44%
Manganese 0.96mg 42%
Folate 12µg 109µg 24%
Calcium 115mg 317mg 20%
Copper 0.165mg 0.301mg 15%
Magnesium 32mg 91mg 14%
Saturated fat 0.01g 2.838g 13%
Vitamin E 2.01mg 13%
Vitamin B5 0.21mg 0.804mg 12%
Vitamin B6 0.18mg 0.336mg 12%
Potassium 384mg 668mg 8%
Fats 0.42g 5.86g 8%
Polyunsaturated fat 0.038g 0.901g 6%
Zinc 0.25mg 0.93mg 6%
Carbs 4.67g 20.7g 5%
Calories 27kcal 131kcal 5%
Vitamin B1 0.08mg 0.036mg 4%
Monounsaturated fat 0.092g 1.16g 3%
Vitamin B2 0.11mg 0.152mg 3%
Selenium 0.9µg 2%
Protein 2.86g 3.31g 1%
Vitamin B3 0.8mg 0.912mg 1%
Vitamin A 151µg 146µg 1%
Phosphorus 58mg 66mg 1%
Net carbs 1.47g 6.6g N/A
Sugar 1.32g N/A
Sodium 20mg 26mg 0%
Choline 0.5mg 0%
Tryptophan 0.051mg 0%
Threonine 0.136mg 0%
Isoleucine 0.136mg 0%
Leucine 0.249mg 0%
Lysine 0.143mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.169mg 0%
Valine 0.165mg 0%
Histidine 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +33.8%
Contains more ProteinProtein +15.7%
Contains more FatsFats +1295.2%
Contains more CarbsCarbs +343.3%
Contains more OtherOther +74.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.6%
Contains more Mono. FatMonounsaturated fat +1160.9%
Contains more Poly. FatPolyunsaturated fat +2271.1%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.