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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" 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +139.5%
Contains more CalciumCalcium +291.4%
Contains more IronIron +411.5%
Contains more CopperCopper +77.1%
Contains more ZincZinc +304.3%
Contains more ManganeseManganese +73.6%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -46.2%
~equal in Potassium ~606mg

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% 175% 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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B5Vitamin B5 +232.2%
Contains more Vitamin B6Vitamin B6 +36%
Contains more FolateFolate +36.3%
Contains more Vitamin CVitamin C +216.5%
Contains more Vitamin AVitamin A +136.6%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +71.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +27.3%
Contains more FatsFats +737.1%
Contains more CarbsCarbs +276.4%
Contains more OtherOther +31.1%
Contains more WaterWater +31.9%

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
5% 49% 47%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated Fat +385.4%
Contains more Poly. FatPolyunsaturated fat +295.2%
Contains less Sat. FatSaturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 131kcal 32kcal Rosemary
Protein 3.31g 2.6g Rosemary
Fats 5.86g 0.7g Rosemary
Vitamin C 21.8mg 69mg Garden cress
Net carbs 6.6g 4.4g Rosemary
Carbs 20.7g 5.5g Rosemary
Magnesium 91mg 38mg Rosemary
Calcium 317mg 81mg Rosemary
Potassium 668mg 606mg Rosemary
Iron 6.65mg 1.3mg Rosemary
Sugar 4.4g Rosemary
Fiber 14.1g 1.1g Rosemary
Copper 0.301mg 0.17mg Rosemary
Zinc 0.93mg 0.23mg Rosemary
Phosphorus 66mg 76mg Garden cress
Sodium 26mg 14mg Garden cress
Vitamin A 2924IU 6917IU Garden cress
Vitamin A RAE 146µg 346µg Garden cress
Vitamin E 0.7mg Garden cress
Manganese 0.96mg 0.553mg Rosemary
Selenium 0.9µg 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
Vitamin K 541.9µg Garden cress
Folate 109µg 80µg Rosemary
Choline 19.5mg Garden cress
Saturated Fat 2.838g 0.023g Garden cress
Monounsaturated Fat 1.16g 0.239g Rosemary
Polyunsaturated fat 0.901g 0.228g Rosemary
Tryptophan 0.051mg Rosemary
Threonine 0.136mg Rosemary
Isoleucine 0.136mg Rosemary
Leucine 0.249mg Rosemary
Lysine 0.143mg Rosemary
Methionine 0.047mg Rosemary
Phenylalanine 0.169mg Rosemary
Valine 0.165mg Rosemary
Histidine 0.066mg Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Garden cress
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
40%
Rosemary
173%
Garden cress
Minerals Daily Need Coverage Score
75%
Rosemary
33%
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

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. 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.