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Rosemary vs. Bean raw — In-Depth Nutrition Comparison

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A recap on the differences between rosemary and bean raw

  • Rosemary has more calcium, iron, and vitamin C; however, bean raw is higher in folate, copper, vitamin B1, phosphorus, protein, potassium, and magnesium.
  • Bean raw covers your daily folate needs 104% more than rosemary.
  • Bean raw contains 3 times less vitamin C than rosemary. Rosemary contains 21.8mg of vitamin C, while bean raw contains 6.3mg.
  • The glycemic index of rosemary is higher.

Food varieties used in this article are Rosemary, fresh and Beans, pinto, mature seeds, raw.

Infographic

Rosemary vs Bean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +180.5%
Contains more IronIron +31.2%
Contains more MagnesiumMagnesium +93.4%
Contains more PotassiumPotassium +108.5%
Contains more CopperCopper +196.7%
Contains more ZincZinc +145.2%
Contains more PhosphorusPhosphorus +522.7%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin CVitamin C +246%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1880.6%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B3Vitamin B3 +28.7%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +381.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.785mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Bean raw DV% diff.
Folate 109µg 525µg 104%
Copper 0.301mg 0.893mg 66%
Vitamin B1 0.036mg 0.713mg 56%
Selenium 27.9µg 51%
Phosphorus 66mg 411mg 49%
Protein 3.31g 21.42g 36%
Potassium 668mg 1393mg 21%
Magnesium 91mg 176mg 20%
Calcium 317mg 113mg 20%
Iron 6.65mg 5.07mg 20%
Vitamin C 21.8mg 6.3mg 17%
Vitamin A 146µg 0µg 16%
Carbs 20.7g 62.55g 14%
Starch 34.17g 14%
Zinc 0.93mg 2.28mg 12%
Choline 66.2mg 12%
Saturated fat 2.838g 0.235g 12%
Calories 131kcal 347kcal 11%
Vitamin B6 0.336mg 0.474mg 11%
Manganese 0.96mg 1.148mg 8%
Fats 5.86g 1.23g 7%
Fiber 14.1g 15.5g 6%
Vitamin B2 0.152mg 0.212mg 5%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.901g 0.407g 3%
Vitamin B3 0.912mg 1.174mg 2%
Monounsaturated fat 1.16g 0.229g 2%
Sodium 26mg 12mg 1%
Vitamin E 0.21mg 1%
Protein per 100 calories 2.5g 6.2g N/A
Calories per 10 g protein 396kcal 162kcal N/A
Weight per 100 calories 76g 29g N/A
Unsaturated / Saturated Fat ratio 0.73 2.7 N/A
Net carbs 6.6g 47.05g N/A
Sugar 2.11g N/A
Vitamin B5 0.804mg 0.785mg 0%
Tryptophan 0.051mg 0.237mg 0%
Threonine 0.136mg 0.81mg 0%
Isoleucine 0.136mg 0.871mg 0%
Leucine 0.249mg 1.558mg 0%
Lysine 0.143mg 1.356mg 0%
Methionine 0.047mg 0.259mg 0%
Phenylalanine 0.169mg 1.095mg 0%
Valine 0.165mg 0.998mg 0%
Histidine 0.066mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +376.4%
Contains more WaterWater +498.1%
Contains more ProteinProtein +547.1%
Contains more CarbsCarbs +202.2%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +406.6%
Contains more Poly. FatPolyunsaturated fat +121.4%
Contains less Sat. FatSaturated fat -91.7%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.