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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
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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.
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% 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 144% 49% 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 ~146µg
~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

All nutrients comparison - raw data values

Nutrient Rosemary Amaranth leaves DV% diff.
Vitamin K 1140µg 950%
Fiber 14.1g 56%
Iron 6.65mg 2.32mg 54%
Vitamin C 21.8mg 43.3mg 24%
Vitamin B5 0.804mg 0.064mg 15%
Copper 0.301mg 0.162mg 15%
Saturated fat 2.838g 0.091g 12%
Vitamin B6 0.336mg 0.192mg 11%
Calcium 317mg 215mg 10%
Magnesium 91mg 55mg 9%
Fats 5.86g 0.33g 9%
Carbs 20.7g 4.02g 6%
Folate 109µg 85µg 6%
Polyunsaturated fat 0.901g 0.147g 5%
Calories 131kcal 23kcal 5%
Monounsaturated fat 1.16g 0.076g 3%
Manganese 0.96mg 0.885mg 3%
Potassium 668mg 611mg 2%
Phosphorus 66mg 50mg 2%
Selenium 0.9µg 2%
Protein 3.31g 2.46g 2%
Vitamin B3 0.912mg 0.658mg 2%
Vitamin B1 0.036mg 0.027mg 1%
Net carbs 6.6g 4.02g N/A
Zinc 0.93mg 0.9mg 0%
Sodium 26mg 20mg 0%
Vitamin A 146µg 146µg 0%
Vitamin B2 0.152mg 0.158mg 0%
Tryptophan 0.051mg 0.031mg 0%
Threonine 0.136mg 0.099mg 0%
Isoleucine 0.136mg 0.119mg 0%
Leucine 0.249mg 0.195mg 0%
Lysine 0.143mg 0.127mg 0%
Methionine 0.047mg 0.036mg 0%
Phenylalanine 0.169mg 0.133mg 0%
Valine 0.165mg 0.137mg 0%
Histidine 0.066mg 0.052mg 0%

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%

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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. 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.