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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.
  • 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 Iron +269.4%
Contains more Calcium +521.6%
Contains more Potassium +76.3%
Contains more Magnesium +12.3%
Contains more Copper +68.2%
Contains more Zinc +158.3%
Contains more Phosphorus +43.5%
Contains less Sodium -87.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains more Iron +269.4%
Contains more Calcium +521.6%
Contains more Potassium +76.3%
Contains more Magnesium +12.3%
Contains more Copper +68.2%
Contains more Zinc +158.3%
Contains more Phosphorus +43.5%
Contains less Sodium -87.8%

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 C +37.6%
Contains more Vitamin A +109.2%
Contains more Vitamin B1 +11.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
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 C +37.6%
Contains more Vitamin A +109.2%
Contains more Vitamin B1 +11.1%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.