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Rosemary vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between rosemary and escarole?

  • Rosemary is richer than escarole in iron, fiber, calcium, manganese, vitamin B6, copper, vitamin A, vitamin C, and magnesium.
  • Rosemary's daily need coverage for iron is 74% more.
  • Rosemary has 68 times more saturated fat than escarole. While rosemary has 2.838g of saturated fat, escarole has only 0.042g.
  • The glycemic index of escarole is lower.

We used Rosemary, fresh and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Rosemary vs Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +589.1%
Contains more PotassiumPotassium +172.7%
Contains more IronIron +823.6%
Contains more CopperCopper +246%
Contains more ZincZinc +34.8%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +149.4%
Contains less SodiumSodium -26.9%

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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +560.6%
Contains more Vitamin AVitamin A +55.3%
Contains more Vitamin B2Vitamin B2 +145.2%
Contains more Vitamin B3Vitamin B3 +192.3%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more FolateFolate +39.7%
Contains more Vitamin B1Vitamin B1 +63.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.826mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Escarole DV% diff.
Vitamin K 211.9µg 177%
Iron 6.65mg 0.72mg 74%
Fiber 14.1g 2.8g 45%
Calcium 317mg 46mg 27%
Manganese 0.96mg 0.385mg 25%
Vitamin B6 0.336mg 0.016mg 25%
Copper 0.301mg 0.087mg 24%
Vitamin C 21.8mg 3.3mg 21%
Magnesium 91mg 13mg 19%
Saturated fat 2.838g 0.042g 13%
Potassium 668mg 245mg 12%
Fats 5.86g 0.18g 9%
Folate 109µg 78µg 8%
Vitamin B2 0.152mg 0.062mg 7%
Vitamin A 146µg 94µg 6%
Calories 131kcal 19kcal 6%
Phosphorus 66mg 22mg 6%
Carbs 20.7g 3.07g 6%
Polyunsaturated fat 0.901g 0.081g 5%
Protein 3.31g 1.15g 4%
Vitamin B3 0.912mg 0.312mg 4%
Vitamin E 0.4mg 3%
Monounsaturated fat 1.16g 0.004g 3%
Choline 15.4mg 3%
Vitamin B1 0.036mg 0.059mg 2%
Zinc 0.93mg 0.69mg 2%
Net carbs 6.6g 0.27g N/A
Sugar 0.23g N/A
Sodium 26mg 19mg 0%
Selenium 0.2µg 0%
Vitamin B5 0.804mg 0.826mg 0%
Tryptophan 0.051mg 0.005mg 0%
Threonine 0.136mg 0.046mg 0%
Isoleucine 0.136mg 0.066mg 0%
Leucine 0.249mg 0.09mg 0%
Lysine 0.143mg 0.058mg 0%
Methionine 0.047mg 0.013mg 0%
Phenylalanine 0.169mg 0.049mg 0%
Valine 0.165mg 0.058mg 0%
Histidine 0.066mg 0.021mg 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% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +187.8%
Contains more FatsFats +3155.6%
Contains more CarbsCarbs +574.3%
Contains more OtherOther +80.2%
Contains more WaterWater +39.1%

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
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +28900%
Contains more Poly. FatPolyunsaturated fat +1012.3%
Contains less Sat. FatSaturated fat -98.5%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.