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Mustard Greens vs Rosemary - In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens and Rosemary

  • Mustard Greens have more Vitamin C, while Rosemary have more Iron, Fiber, Folate, Calcium, Copper, Magnesium, Vitamin B6, and Vitamin B5.
  • Rosemary covers your daily need of Iron 63% more than Mustard Greens.
  • Mustard Greens contain 3 times more Vitamin C than Rosemary. While Mustard Greens contain 70mg of Vitamin C, Rosemary contains only 21.8mg.
  • The amount of Saturated Fat in Mustard Greens are lower.

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

Infographic

Mustard Greens 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -23.1%
Contains more Calcium +175.7%
Contains more Iron +305.5%
Contains more Magnesium +184.4%
Contains more Phosphorus +13.8%
Contains more Potassium +74%
Contains more Zinc +272%
Contains more Copper +82.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Contains less Sodium -23.1%
Contains more Calcium +175.7%
Contains more Iron +305.5%
Contains more Magnesium +184.4%
Contains more Phosphorus +13.8%
Contains more Potassium +74%
Contains more Zinc +272%
Contains more Copper +82.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +221.1%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +38.2%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +282.9%
Contains more Vitamin B6 +86.7%
Contains more Folate +808.3%
Equal in Vitamin A - 2924
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin C +221.1%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +38.2%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +282.9%
Contains more Vitamin B6 +86.7%
Contains more Folate +808.3%
Equal in Vitamin A - 2924

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Rosemary
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Mustard Greens Rosemary Opinion
Net carbs 1.47g 6.6g Rosemary
Protein 2.86g 3.31g Rosemary
Fats 0.42g 5.86g Rosemary
Carbs 4.67g 20.7g Rosemary
Calories 27kcal 131kcal Rosemary
Starch g g
Fructose g g
Sugar 1.32g g Rosemary
Fiber 3.2g 14.1g Rosemary
Calcium 115mg 317mg Rosemary
Iron 1.64mg 6.65mg Rosemary
Magnesium 32mg 91mg Rosemary
Phosphorus 58mg 66mg Rosemary
Potassium 384mg 668mg Rosemary
Sodium 20mg 26mg Mustard Greens
Zinc 0.25mg 0.93mg Rosemary
Copper 0.165mg 0.301mg Rosemary
Vitamin A 3024IU 2924IU Mustard Greens
Vitamin E 2.01mg mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 21.8mg Mustard Greens
Vitamin B1 0.08mg 0.036mg Mustard Greens
Vitamin B2 0.11mg 0.152mg Rosemary
Vitamin B3 0.8mg 0.912mg Rosemary
Vitamin B5 0.21mg 0.804mg Rosemary
Vitamin B6 0.18mg 0.336mg Rosemary
Folate 12µg 109µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K 257.5µg µg Mustard Greens
Tryptophan mg 0.051mg Rosemary
Threonine mg 0.136mg Rosemary
Isoleucine mg 0.136mg Rosemary
Leucine mg 0.249mg Rosemary
Lysine mg 0.143mg Rosemary
Methionine mg 0.047mg Rosemary
Phenylalanine mg 0.169mg Rosemary
Valine mg 0.165mg Rosemary
Histidine mg 0.066mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 2.838g Mustard Greens
Monounsaturated Fat 0.092g 1.16g Rosemary
Polyunsaturated fat 0.038g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
43
Rosemary
Mineral Summary Score
30
Mustard Greens
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
20%
Rosemary
Carbohydrates
5%
Mustard Greens
21%
Rosemary
Fats
2%
Mustard Greens
27%
Rosemary

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 2.828g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.1)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - 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.