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Rosemary vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between rosemary and dried fruit

  • Rosemary has more iron, manganese, fiber, calcium, folate, vitamin C, vitamin B6, and magnesium; however, dried fruit is higher in potassium.
  • Rosemary covers your daily iron needs 50% more than dried fruit.
  • Dried fruit contains 167 times less saturated fat than rosemary. Rosemary contains 2.838g of saturated fat, while dried fruit contains 0.017g.
  • The glycemic index of rosemary is higher.

Food varieties used in this article are Rosemary, fresh and Apricots, dried, sulfured, uncooked.

Infographic

Rosemary vs Dried fruit 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.
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +184.4%
Contains more CalciumCalcium +476.4%
Contains more IronIron +150%
Contains more ZincZinc +138.5%
Contains more ManganeseManganese +308.5%
Contains more PotassiumPotassium +74%
Contains more CopperCopper +14%
Contains less SodiumSodium -61.5%
~equal in Phosphorus ~71mg

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% 49% 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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +2080%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more Vitamin B6Vitamin B6 +135%
Contains more FolateFolate +990%
Contains more Vitamin AVitamin A +23.3%
Contains more Vitamin B3Vitamin B3 +183.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Dried fruit DV% diff.
Iron 6.65mg 2.66mg 50%
Manganese 0.96mg 0.235mg 32%
Vitamin E 4.33mg 29%
Fiber 14.1g 7.3g 27%
Calcium 317mg 55mg 26%
Folate 109µg 10µg 25%
Vitamin C 21.8mg 1mg 23%
Fructose 12.47g 16%
Potassium 668mg 1162mg 15%
Vitamin B6 0.336mg 0.143mg 15%
Carbs 20.7g 62.64g 14%
Magnesium 91mg 32mg 14%
Saturated fat 2.838g 0.017g 13%
Vitamin B3 0.912mg 2.589mg 10%
Fats 5.86g 0.51g 8%
Polyunsaturated fat 0.901g 0.074g 6%
Vitamin B5 0.804mg 0.516mg 6%
Vitamin B2 0.152mg 0.074mg 6%
Calories 131kcal 241kcal 6%
Zinc 0.93mg 0.39mg 5%
Copper 0.301mg 0.343mg 5%
Vitamin A 146µg 180µg 4%
Selenium 2.2µg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Monounsaturated fat 1.16g 0.074g 3%
Vitamin B1 0.036mg 0.015mg 2%
Phosphorus 66mg 71mg 1%
Sodium 26mg 10mg 1%
Protein 3.31g 3.39g 0%
Net carbs 6.6g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.051mg 0.016mg 0%
Threonine 0.136mg 0.073mg 0%
Isoleucine 0.136mg 0.063mg 0%
Leucine 0.249mg 0.105mg 0%
Lysine 0.143mg 0.083mg 0%
Methionine 0.047mg 0.015mg 0%
Phenylalanine 0.169mg 0.062mg 0%
Valine 0.165mg 0.078mg 0%
Histidine 0.066mg 0.047mg 0%

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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +1049%
Contains more WaterWater +119.4%
Contains more CarbsCarbs +202.6%
~equal in Protein ~3.39g
~equal in Other ~2.57g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +1467.6%
Contains more Poly. FatPolyunsaturated fat +1117.6%
Contains less Sat. FatSaturated fat -99.4%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.