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  6. Rosemary vs. Chard

Rosemary vs. Chard — In-Depth Nutrition Comparison

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Differences between Rosemary and Chard

  • Rosemary has more Iron, Fiber, Manganese, Calcium, Folate, Vitamin B6, Copper, and Vitamin B5, while Chard has more Vitamin A RAE.
  • Rosemary's daily need coverage for Iron is 55% higher.
  • Chard contains 237 times less Saturated Fat than Rosemary. Rosemary contains 2.838g of Saturated Fat, while Chard contains 0.012g.

The food types used in this comparison are Rosemary, fresh and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Rosemary vs Chard 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.
Rosemary
Rosemary
9
:
1
Chard
Chard
Contains more Calcium +446.6%
Contains more Iron +194.2%
Contains more Phosphorus +100%
Contains more Potassium +21.7%
Contains less Sodium -85.5%
Contains more Zinc +181.8%
Contains more Copper +84.7%
Contains more Manganese +187.4%
Equal in Magnesium - 86
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +446.6%
Contains more Iron +194.2%
Contains more Phosphorus +100%
Contains more Potassium +21.7%
Contains less Sodium -85.5%
Contains more Zinc +181.8%
Contains more Copper +84.7%
Contains more Manganese +187.4%
Equal in Magnesium - 86

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.
Rosemary
Rosemary
7
:
3
Chard
Chard
Contains more Vitamin C +21.1%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +153.3%
Contains more Vitamin B5 +393.3%
Contains more Vitamin B6 +295.3%
Contains more Folate +1111.1%
Contains more Vitamin A +109.4%
Equal in Vitamin B1 - 0.034
Rosemary
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +21.1%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +153.3%
Contains more Vitamin B5 +393.3%
Contains more Vitamin B6 +295.3%
Contains more Folate +1111.1%
Contains more Vitamin A +109.4%
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rosemary
Rosemary
4
:
1
Chard
Chard
Contains more Protein +76.1%
Contains more Fats +7225%
Contains more Carbs +401.2%
Contains more Other +87.3%
Contains more Water +36.7%
Rosemary
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
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +76.1%
Contains more Fats +7225%
Contains more Carbs +401.2%
Contains more Other +87.3%
Contains more Water +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rosemary
Rosemary
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +7150%
Contains more Polyunsaturated fat +3117.9%
Contains less Saturated Fat -99.6%
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +7150%
Contains more Polyunsaturated fat +3117.9%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Chard Opinion
Net carbs 6.6g 2.03g Rosemary
Protein 3.31g 1.88g Rosemary
Fats 5.86g 0.08g Rosemary
Carbs 20.7g 4.13g Rosemary
Calories 131kcal 20kcal Rosemary
Sugar 1.1g Rosemary
Fiber 14.1g 2.1g Rosemary
Calcium 317mg 58mg Rosemary
Iron 6.65mg 2.26mg Rosemary
Magnesium 91mg 86mg Rosemary
Phosphorus 66mg 33mg Rosemary
Potassium 668mg 549mg Rosemary
Sodium 26mg 179mg Rosemary
Zinc 0.93mg 0.33mg Rosemary
Copper 0.301mg 0.163mg Rosemary
Manganese 0.96mg 0.334mg Rosemary
Selenium 0.9µg Chard
Vitamin A 2924IU 6124IU Chard
Vitamin A RAE 146µg 306µg Chard
Vitamin E 1.89mg Chard
Vitamin C 21.8mg 18mg Rosemary
Vitamin B1 0.036mg 0.034mg Rosemary
Vitamin B2 0.152mg 0.086mg Rosemary
Vitamin B3 0.912mg 0.36mg Rosemary
Vitamin B5 0.804mg 0.163mg Rosemary
Vitamin B6 0.336mg 0.085mg Rosemary
Folate 109µg 9µg Rosemary
Vitamin K 327.3µg Chard
Tryptophan 0.051mg 0.018mg Rosemary
Threonine 0.136mg 0.086mg Rosemary
Isoleucine 0.136mg 0.154mg Chard
Leucine 0.249mg 0.135mg Rosemary
Lysine 0.143mg 0.103mg Rosemary
Methionine 0.047mg 0.02mg Rosemary
Phenylalanine 0.169mg 0.114mg Rosemary
Valine 0.165mg 0.114mg Rosemary
Histidine 0.066mg 0.038mg Rosemary
Saturated Fat 2.838g 0.012g Chard
Monounsaturated Fat 1.16g 0.016g Rosemary
Polyunsaturated fat 0.901g 0.028g 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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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
43%
Rosemary
113%
Chard
Minerals Daily Need Coverage Score
75%
Rosemary
36%
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 - 153mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 2.826g)
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 - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.