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Rosemary vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are rosemary and béchamel sauce different?

  • Rosemary is higher than béchamel sauce in iron, fiber, vitamin A, manganese, copper, folate, vitamin C, vitamin B6, calcium, and magnesium.
  • Rosemary covers your daily need for iron, 81% more than béchamel sauce.
  • Rosemary contains 141 times more fiber than béchamel sauce. Rosemary contains 14.1g of fiber, while béchamel sauce contains 0.1g.

Rosemary, fresh and Sauce, homemade, white, thin types were used in this article.

Infographic

Rosemary vs Béchamel sauce 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +506.7%
Contains more CalciumCalcium +151.6%
Contains more PotassiumPotassium +309.8%
Contains more IronIron +3066.7%
Contains more CopperCopper +2215.4%
Contains more ZincZinc +121.4%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +3900%
Contains more PhosphorusPhosphorus +53%

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +2625%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +249.4%
Contains more Vitamin B5Vitamin B5 +137.2%
Contains more Vitamin B6Vitamin B6 +719.5%
Contains more FolateFolate +1111.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52.8%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B12Vitamin B12 +∞%

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more CarbsCarbs +179.7%
Contains more OtherOther +63.9%
Contains more ProteinProtein +13.9%
Contains more FatsFats +14.8%
Contains more WaterWater +19%

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -24.2%
Contains more Mono. FatMonounsaturated fat +130.2%
Contains more Poly. FatPolyunsaturated fat +76%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Béchamel sauce DV% diff.
Iron 6.65mg 0.21mg 81%
Fiber 14.1g 0.1g 56%
Manganese 0.96mg 0.024mg 41%
Copper 0.301mg 0.013mg 32%
Folate 109µg 9µg 25%
Vitamin B6 0.336mg 0.041mg 23%
Vitamin C 21.8mg 0.8mg 23%
Calcium 317mg 126mg 19%
Magnesium 91mg 15mg 18%
Potassium 668mg 163mg 15%
Sodium 26mg 328mg 13%
Vitamin B12 0µg 0.3µg 13%
Vitamin B5 0.804mg 0.339mg 9%
Vitamin A 146µg 73µg 8%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Selenium 3.3µg 6%
Phosphorus 66mg 101mg 5%
Zinc 0.93mg 0.42mg 5%
Polyunsaturated fat 0.901g 1.586g 5%
Monounsaturated fat 1.16g 2.67g 4%
Vitamin B3 0.912mg 0.261mg 4%
Carbs 20.7g 7.4g 4%
Choline 14.1mg 3%
Saturated fat 2.838g 2.152g 3%
Cholesterol 0mg 8mg 3%
Vitamin B1 0.036mg 0.055mg 2%
Vitamin B2 0.152mg 0.184mg 2%
Calories 131kcal 105kcal 1%
Vitamin K 0.6µg 1%
Protein 3.31g 3.77g 1%
Vitamin E 0.17mg 1%
Fats 5.86g 6.73g 1%
Net carbs 6.6g 7.3g N/A
Sugar 4.78g N/A
Tryptophan 0.051mg 0.046mg 0%
Threonine 0.136mg 0.147mg 0%
Isoleucine 0.136mg 0.198mg 0%
Leucine 0.249mg 0.32mg 0%
Lysine 0.143mg 0.259mg 0%
Methionine 0.047mg 0.082mg 0%
Phenylalanine 0.169mg 0.157mg 0%
Valine 0.165mg 0.219mg 0%
Histidine 0.066mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Béchamel sauce
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
15%
Béchamel sauce
Minerals Daily Need Coverage Score
75%
Rosemary
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Rosemary
Rosemary is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 302mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 0.686g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 70)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.5)
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

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.