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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.
  • 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 Iron +411.5%
Contains more Calcium +291.4%
Contains more Potassium +10.2%
Contains more Magnesium +139.5%
Contains more Copper +77.1%
Contains more Zinc +304.3%
Contains more Phosphorus +15.2%
Contains less Sodium -46.2%
Equal in Potassium - 606
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains more Iron +411.5%
Contains more Calcium +291.4%
Contains more Potassium +10.2%
Contains more Magnesium +139.5%
Contains more Copper +77.1%
Contains more Zinc +304.3%
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 C +216.5%
Contains more Vitamin A +136.6%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +71.1%
Equal in Vitamin B3 - 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 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin B5 +232.2%
Contains more Vitamin B6 +36%
Contains more Folate +36.3%
Contains more Vitamin C +216.5%
Contains more Vitamin A +136.6%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +71.1%
Equal in Vitamin B3 - 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
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 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

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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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)

All nutrients comparison - raw data values

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