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Rosemary vs. Amaranth leaves — In-Depth Nutrition Comparison

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What are the main differences between Rosemary and Amaranth leaves?

  • Rosemary is richer in Iron, Copper, Vitamin B5, Vitamin B6, Calcium, Magnesium, and Folate, yet Amaranth leaves are richer in Vitamin C.
  • Rosemary's daily need coverage for Iron is 54% higher.
  • Rosemary has 31 times more Saturated Fat than Amaranth leaves. Rosemary has 2.838g of Saturated Fat, while Amaranth leaves have 0.091g.

We used Rosemary, fresh and Amaranth leaves, raw types in this comparison.

Infographic

Rosemary vs Amaranth leaves 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 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more MagnesiumMagnesium +65.5%
Contains more CalciumCalcium +47.4%
Contains more IronIron +186.6%
Contains more CopperCopper +85.8%
Contains more PhosphorusPhosphorus +32%
Contains less SodiumSodium -23.1%
~equal in Potassium ~611mg
~equal in Zinc ~0.9mg
~equal in Manganese ~0.885mg

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% 175% 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 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin B5Vitamin B5 +1156.3%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +28.2%
Contains more Vitamin CVitamin C +98.6%
~equal in Vitamin A ~2917IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more ProteinProtein +34.6%
Contains more FatsFats +1675.8%
Contains more CarbsCarbs +414.9%
Contains more OtherOther +57.3%
Contains more WaterWater +35.3%

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
29% 24% 47%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated Fat +1426.3%
Contains more Poly. FatPolyunsaturated fat +512.9%
Contains less Sat. FatSaturated Fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Amaranth leaves Opinion
Calories 131kcal 23kcal Rosemary
Protein 3.31g 2.46g Rosemary
Fats 5.86g 0.33g Rosemary
Vitamin C 21.8mg 43.3mg Amaranth leaves
Net carbs 6.6g 4.02g Rosemary
Carbs 20.7g 4.02g Rosemary
Magnesium 91mg 55mg Rosemary
Calcium 317mg 215mg Rosemary
Potassium 668mg 611mg Rosemary
Iron 6.65mg 2.32mg Rosemary
Fiber 14.1g Rosemary
Copper 0.301mg 0.162mg Rosemary
Zinc 0.93mg 0.9mg Rosemary
Phosphorus 66mg 50mg Rosemary
Sodium 26mg 20mg Amaranth leaves
Vitamin A 2924IU 2917IU Rosemary
Vitamin A 146µg 146µg
Manganese 0.96mg 0.885mg Rosemary
Selenium 0.9µg Amaranth leaves
Vitamin B1 0.036mg 0.027mg Rosemary
Vitamin B2 0.152mg 0.158mg Amaranth leaves
Vitamin B3 0.912mg 0.658mg Rosemary
Vitamin B5 0.804mg 0.064mg Rosemary
Vitamin B6 0.336mg 0.192mg Rosemary
Vitamin K 1140µg Amaranth leaves
Folate 109µg 85µg Rosemary
Saturated Fat 2.838g 0.091g Amaranth leaves
Monounsaturated Fat 1.16g 0.076g Rosemary
Polyunsaturated fat 0.901g 0.147g Rosemary
Tryptophan 0.051mg 0.031mg Rosemary
Threonine 0.136mg 0.099mg Rosemary
Isoleucine 0.136mg 0.119mg Rosemary
Leucine 0.249mg 0.195mg Rosemary
Lysine 0.143mg 0.127mg Rosemary
Methionine 0.047mg 0.036mg Rosemary
Phenylalanine 0.169mg 0.133mg Rosemary
Valine 0.165mg 0.137mg Rosemary
Histidine 0.066mg 0.052mg Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Amaranth leaves
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
40%
Rosemary
257%
Amaranth leaves
Minerals Daily Need Coverage Score
75%
Rosemary
47%
Amaranth leaves

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 2.747g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 70)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.