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Rosemary vs Chard - In-Depth Nutrition Comparison

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Significant differences between Rosemary and Chard

  • Rosemary has more Iron, Fiber, Calcium, Manganese, Folate, Vitamin B6, Copper, and Vitamin B5, however Chard is richer in Vitamin A RAE.
  • Rosemary covers your daily Iron needs 61% more than Chard.
  • Chard has 95 times less Saturated Fat than Rosemary. Rosemary has 2.838g of Saturated Fat, while Chard has 0.03g.

Specific food types used in this comparison are Rosemary, fresh and Chard, swiss, raw.

Infographic

Rosemary vs Chard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Chard
Contains more Calcium +521.6%
Contains more Iron +269.4%
Contains more Magnesium +12.3%
Contains more Phosphorus +43.5%
Contains more Potassium +76.3%
Contains less Sodium -87.8%
Contains more Zinc +158.3%
Contains more Copper +68.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +521.6%
Contains more Iron +269.4%
Contains more Magnesium +12.3%
Contains more Phosphorus +43.5%
Contains more Potassium +76.3%
Contains less Sodium -87.8%
Contains more Zinc +158.3%
Contains more Copper +68.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Chard
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +128%
Contains more Vitamin B5 +367.4%
Contains more Vitamin B6 +239.4%
Contains more Folate +678.6%
Contains more Vitamin A +109.2%
Contains more Vitamin C +37.6%
Contains more Vitamin B1 +11.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +128%
Contains more Vitamin B5 +367.4%
Contains more Vitamin B6 +239.4%
Contains more Folate +678.6%
Contains more Vitamin A +109.2%
Contains more Vitamin C +37.6%
Contains more Vitamin B1 +11.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rosemary Chard
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rosemary Chard Opinion
Net carbs 6.6g 2.14g Rosemary
Protein 3.31g 1.8g Rosemary
Fats 5.86g 0.2g Rosemary
Carbs 20.7g 3.74g Rosemary
Calories 131kcal 19kcal Rosemary
Starch g g
Fructose g g
Sugar g 1.1g Rosemary
Fiber 14.1g 1.6g Rosemary
Calcium 317mg 51mg Rosemary
Iron 6.65mg 1.8mg Rosemary
Magnesium 91mg 81mg Rosemary
Phosphorus 66mg 46mg Rosemary
Potassium 668mg 379mg Rosemary
Sodium 26mg 213mg Rosemary
Zinc 0.93mg 0.36mg Rosemary
Copper 0.301mg 0.179mg Rosemary
Vitamin A 2924IU 6116IU Chard
Vitamin E mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 30mg Chard
Vitamin B1 0.036mg 0.04mg Chard
Vitamin B2 0.152mg 0.09mg Rosemary
Vitamin B3 0.912mg 0.4mg Rosemary
Vitamin B5 0.804mg 0.172mg Rosemary
Vitamin B6 0.336mg 0.099mg Rosemary
Folate 109µg 14µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K µg 830µg Chard
Tryptophan 0.051mg 0.017mg Rosemary
Threonine 0.136mg 0.083mg Rosemary
Isoleucine 0.136mg 0.147mg Chard
Leucine 0.249mg 0.13mg Rosemary
Lysine 0.143mg 0.099mg Rosemary
Methionine 0.047mg 0.019mg Rosemary
Phenylalanine 0.169mg 0.11mg Rosemary
Valine 0.165mg 0.11mg Rosemary
Histidine 0.066mg 0.036mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.838g 0.03g Chard
Monounsaturated Fat 1.16g 0.04g Rosemary
Polyunsaturated fat 0.901g 0.07g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Rosemary
222
Chard
Mineral Summary Score
78
Rosemary
36
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Rosemary
11%
Chard
Carbohydrates
21%
Rosemary
4%
Chard
Fats
27%
Rosemary
1%
Chard

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 187mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 2.808g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1.1)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.