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Rosemary vs Garden cress - In-Depth Nutrition Comparison

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What are the main differences between Rosemary and Garden cress?

  • Rosemary is richer in Iron, Fiber, Calcium, Manganese, Copper, Magnesium, and Vitamin B5, yet Garden cress is richer in Vitamin C, and Vitamin A RAE.
  • Rosemary's daily need coverage for Iron is 67% higher.
  • Rosemary has 123 times more Saturated Fat than Garden cress. Rosemary has 2.838g of Saturated Fat, while Garden cress has 0.023g.

We used Rosemary, fresh and Cress, garden, raw types in this comparison.

Infographic

Rosemary vs Garden cress 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
Contains more Calcium +291.4%
Contains more Iron +411.5%
Contains more Magnesium +139.5%
Contains more Potassium +10.2%
Contains more Zinc +304.3%
Contains more Copper +77.1%
Contains more Phosphorus +15.2%
Contains less Sodium -46.2%
Equal in Potassium - 606
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains more Calcium +291.4%
Contains more Iron +411.5%
Contains more Magnesium +139.5%
Contains more Potassium +10.2%
Contains more Zinc +304.3%
Contains more Copper +77.1%
Contains more Phosphorus +15.2%
Contains less Sodium -46.2%
Equal in Potassium - 606

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
:
Contains more Vitamin B5 +232.2%
Contains more Vitamin B6 +36%
Contains more Folate +36.3%
Contains more Vitamin A +136.6%
Contains more Vitamin C +216.5%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +71.1%
Equal in Vitamin B3 - 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 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B5 +232.2%
Contains more Vitamin B6 +36%
Contains more Folate +36.3%
Contains more Vitamin A +136.6%
Contains more Vitamin C +216.5%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +71.1%
Equal in Vitamin B3 - 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 Garden cress
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rosemary Garden cress Opinion
Net carbs 6.6g 4.4g Rosemary
Protein 3.31g 2.6g Rosemary
Fats 5.86g 0.7g Rosemary
Carbs 20.7g 5.5g Rosemary
Calories 131kcal 32kcal Rosemary
Starch g g
Fructose g g
Sugar g 4.4g Rosemary
Fiber 14.1g 1.1g Rosemary
Calcium 317mg 81mg Rosemary
Iron 6.65mg 1.3mg Rosemary
Magnesium 91mg 38mg Rosemary
Phosphorus 66mg 76mg Garden cress
Potassium 668mg 606mg Rosemary
Sodium 26mg 14mg Garden cress
Zinc 0.93mg 0.23mg Rosemary
Copper 0.301mg 0.17mg Rosemary
Vitamin A 2924IU 6917IU Garden cress
Vitamin E mg 0.7mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 69mg Garden cress
Vitamin B1 0.036mg 0.08mg Garden cress
Vitamin B2 0.152mg 0.26mg Garden cress
Vitamin B3 0.912mg 1mg Garden cress
Vitamin B5 0.804mg 0.242mg Rosemary
Vitamin B6 0.336mg 0.247mg Rosemary
Folate 109µg 80µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K µg 541.9µg Garden cress
Tryptophan 0.051mg mg Rosemary
Threonine 0.136mg mg Rosemary
Isoleucine 0.136mg mg Rosemary
Leucine 0.249mg mg Rosemary
Lysine 0.143mg mg Rosemary
Methionine 0.047mg mg Rosemary
Phenylalanine 0.169mg mg Rosemary
Valine 0.165mg mg Rosemary
Histidine 0.066mg mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.838g 0.023g Garden cress
Monounsaturated Fat 1.16g 0.239g Rosemary
Polyunsaturated fat 0.901g 0.228g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Garden cress
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
187
Garden cress
Mineral Summary Score
78
Rosemary
31
Garden cress

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
16%
Garden cress
Carbohydrates
21%
Rosemary
6%
Garden cress
Fats
27%
Rosemary
3%
Garden cress

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 2.815g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 70)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.5)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.