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Rosemary vs. Almond butter — In-Depth Nutrition Comparison

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How are rosemary and almond butter different?

  • Rosemary is richer in vitamin A, iron, vitamin C, and vitamin B6, while almond butter is higher in copper, phosphorus, vitamin B2, manganese, magnesium, and zinc.
  • Almond butter covers your daily need for copper, 70% more than rosemary.

Rosemary, fresh and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Rosemary vs Almond butter 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more IronIron +90.5%
Contains more MagnesiumMagnesium +206.6%
Contains more PotassiumPotassium +12%
Contains more CopperCopper +210.3%
Contains more ZincZinc +253.8%
Contains more PhosphorusPhosphorus +669.7%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +122%
~equal in Calcium ~347mg

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +152.8%
Contains more Vitamin B6Vitamin B6 +226.2%
Contains more FolateFolate +105.7%
Contains more Vitamin B1Vitamin B1 +13.9%
Contains more Vitamin B2Vitamin B2 +517.8%
Contains more Vitamin B3Vitamin B3 +245.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +4032.3%
Contains more ProteinProtein +533.2%
Contains more FatsFats +847.1%
Contains more OtherOther +30.5%
~equal in Carbs ~18.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Mono. FatMonounsaturated fat +2697%
Contains more Poly. FatPolyunsaturated fat +1410.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Almond butter
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rosemary Almond butter DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 0.901g 13.613g 85%
Monounsaturated fat 1.16g 32.445g 78%
Fats 5.86g 55.5g 76%
Copper 0.301mg 0.934mg 70%
Phosphorus 66mg 508mg 63%
Vitamin B2 0.152mg 0.939mg 61%
Manganese 0.96mg 2.131mg 51%
Magnesium 91mg 279mg 45%
Iron 6.65mg 3.49mg 40%
Protein 3.31g 20.96g 35%
Calories 131kcal 614kcal 24%
Vitamin C 21.8mg 0mg 24%
Zinc 0.93mg 3.29mg 21%
Vitamin B6 0.336mg 0.103mg 18%
Vitamin A 146µg 0µg 16%
Fiber 14.1g 10.3g 15%
Folate 109µg 53µg 14%
Vitamin B3 0.912mg 3.155mg 14%
Vitamin B5 0.804mg 0.318mg 10%
Choline 52.1mg 9%
Saturated fat 2.838g 4.152g 6%
Selenium 2.4µg 4%
Calcium 317mg 347mg 3%
Potassium 668mg 748mg 2%
Sodium 26mg 7mg 1%
Carbs 20.7g 18.82g 1%
Net carbs 6.6g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Vitamin B1 0.036mg 0.041mg 0%
Tryptophan 0.051mg 0.159mg 0%
Threonine 0.136mg 0.555mg 0%
Isoleucine 0.136mg 0.813mg 0%
Leucine 0.249mg 1.483mg 0%
Lysine 0.143mg 0.612mg 0%
Methionine 0.047mg 0.122mg 0%
Phenylalanine 0.169mg 1.149mg 0%
Valine 0.165mg 0.937mg 0%
Histidine 0.066mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Rosemary
68%
Almond butter
Minerals Daily Need Coverage Score
75%
Rosemary
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Rosemary
Rosemary is lower in Saturated fat (difference - 1.314g)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $1.5)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
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

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.