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Quinoa vs. Rosemary — In-Depth Nutrition Comparison

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Significant differences between quinoa and rosemary

  • The amount of iron, vitamin A, fiber, calcium, vitamin C, folate, vitamin B6, potassium, and manganese in rosemary is higher than in quinoa.
  • Rosemary covers your daily iron needs 65% more than quinoa.
  • Quinoa contains less saturated fat.
  • Rosemary has a higher glycemic index. The glycemic index of rosemary is 70, while the glycemic index of quinoa is 53.

Specific food types used in this comparison are Quinoa, cooked and Rosemary, fresh.

Infographic

Quinoa 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.
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 more ZincZinc +17.2%
Contains more PhosphorusPhosphorus +130.3%
Contains less SodiumSodium -73.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +42.2%
Contains more CalciumCalcium +1764.7%
Contains more PotassiumPotassium +288.4%
Contains more IronIron +346.3%
Contains more CopperCopper +56.8%
Contains more ManganeseManganese +52.1%

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.
Quinoa
3
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +197.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +121.4%
Contains more Vitamin B6Vitamin B6 +173.2%
Contains more FolateFolate +159.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Rosemary DV% diff.
Iron 1.49mg 6.65mg 65%
Fiber 2.8g 14.1g 45%
Calcium 17mg 317mg 30%
Vitamin C 0mg 21.8mg 24%
Folate 42µg 109µg 17%
Vitamin B5 0.804mg 16%
Vitamin A 0µg 146µg 16%
Vitamin B6 0.123mg 0.336mg 16%
Potassium 172mg 668mg 15%
Manganese 0.631mg 0.96mg 14%
Phosphorus 152mg 66mg 12%
Copper 0.192mg 0.301mg 12%
Saturated fat 0.231g 2.838g 12%
Starch 17.63g 7%
Magnesium 64mg 91mg 6%
Fats 1.92g 5.86g 6%
Vitamin B1 0.107mg 0.036mg 6%
Selenium 2.8µg 5%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Vitamin B2 0.11mg 0.152mg 3%
Vitamin B3 0.412mg 0.912mg 3%
Monounsaturated fat 0.528g 1.16g 2%
Protein 4.4g 3.31g 2%
Polyunsaturated fat 1.078g 0.901g 1%
Calories 120kcal 131kcal 1%
Sodium 7mg 26mg 1%
Zinc 1.09mg 0.93mg 1%
Carbs 21.3g 20.7g 0%
Net carbs 18.5g 6.6g N/A
Sugar 0.87g N/A
Tryptophan 0.052mg 0.051mg 0%
Threonine 0.131mg 0.136mg 0%
Isoleucine 0.157mg 0.136mg 0%
Leucine 0.261mg 0.249mg 0%
Lysine 0.239mg 0.143mg 0%
Methionine 0.096mg 0.047mg 0%
Phenylalanine 0.185mg 0.169mg 0%
Valine 0.185mg 0.165mg 0%
Histidine 0.127mg 0.066mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 ProteinProtein +32.9%
Contains more FatsFats +205.2%
Contains more OtherOther +206.5%
~equal in Carbs ~20.7g
~equal in Water ~67.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -91.9%
Contains more Poly. FatPolyunsaturated fat +19.6%
Contains more Mono. FatMonounsaturated fat +119.7%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.