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Rosemary vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Rosemary and Kale?

  • Rosemary is higher in Iron, Fiber, Calcium, Folate, Manganese, Magnesium, Copper, and Vitamin B6, yet Kale is higher in Vitamin A RAE, and Vitamin C.
  • Rosemary's daily need coverage for Iron is 72% more.
  • Rosemary has 8 times more Folate than Kale. While Rosemary has 109µg of Folate, Kale has only 13µg.

We used Rosemary, fresh and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Rosemary vs Kale 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%
Kale
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +405.6%
Contains more CalciumCalcium +340.3%
Contains more PotassiumPotassium +193%
Contains more IronIron +638.9%
Contains more CopperCopper +92.9%
Contains more ZincZinc +287.5%
Contains more PhosphorusPhosphorus +135.7%
Contains more ManganeseManganese +130.8%
Contains less SodiumSodium -11.5%

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%
Kale
6
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B2Vitamin B2 +117.1%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin B5Vitamin B5 +1540.8%
Contains more Vitamin B6Vitamin B6 +143.5%
Contains more FolateFolate +738.5%
Contains more Vitamin CVitamin C +88.1%
Contains more Vitamin AVitamin A +365.8%
Contains more Vitamin B1Vitamin B1 +47.2%
~equal in Vitamin D ~0µg
~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
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +74.2%
Contains more FatsFats +1365%
Contains more CarbsCarbs +267.7%
Contains more OtherOther +171.3%
Contains more WaterWater +34.6%

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
Kale
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated Fat +3766.7%
Contains more Poly. FatPolyunsaturated fat +366.8%
Contains less Sat. FatSaturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Kale
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rosemary Kale Opinion
Calories 131kcal 28kcal Rosemary
Protein 3.31g 1.9g Rosemary
Fats 5.86g 0.4g Rosemary
Vitamin C 21.8mg 41mg Kale
Net carbs 6.6g 3.63g Rosemary
Carbs 20.7g 5.63g Rosemary
Magnesium 91mg 18mg Rosemary
Calcium 317mg 72mg Rosemary
Potassium 668mg 228mg Rosemary
Iron 6.65mg 0.9mg Rosemary
Sugar 1.25g Rosemary
Fiber 14.1g 2g Rosemary
Copper 0.301mg 0.156mg Rosemary
Zinc 0.93mg 0.24mg Rosemary
Phosphorus 66mg 28mg Rosemary
Sodium 26mg 23mg Kale
Vitamin A 2924IU 13621IU Kale
Vitamin A RAE 146µg 681µg Kale
Vitamin E 0.85mg Kale
Manganese 0.96mg 0.416mg Rosemary
Selenium 0.9µg Kale
Vitamin B1 0.036mg 0.053mg Kale
Vitamin B2 0.152mg 0.07mg Rosemary
Vitamin B3 0.912mg 0.5mg Rosemary
Vitamin B5 0.804mg 0.049mg Rosemary
Vitamin B6 0.336mg 0.138mg Rosemary
Vitamin K 817µg Kale
Folate 109µg 13µg Rosemary
Choline 0.4mg Kale
Saturated Fat 2.838g 0.052g Kale
Monounsaturated Fat 1.16g 0.03g Rosemary
Polyunsaturated fat 0.901g 0.193g Rosemary
Tryptophan 0.051mg 0.023mg Rosemary
Threonine 0.136mg 0.085mg Rosemary
Isoleucine 0.136mg 0.114mg Rosemary
Leucine 0.249mg 0.133mg Rosemary
Lysine 0.143mg 0.114mg Rosemary
Methionine 0.047mg 0.018mg Rosemary
Phenylalanine 0.169mg 0.097mg Rosemary
Valine 0.165mg 0.104mg Rosemary
Histidine 0.066mg 0.04mg Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Kale
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
238%
Kale
Minerals Daily Need Coverage Score
75%
Rosemary
22%
Kale

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 - 1.25g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 2.786g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 70)
Which food is cheaper?
Kale
Kale is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.