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  6. Rosemary vs. Leek

Rosemary vs. Leek — In-Depth Nutrition Comparison

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How are rosemary and leeks different?

  • Rosemary has more iron, fiber, calcium, vitamin A, manganese, copper, magnesium, potassium, and vitamin B5 than leeks.
  • Daily need coverage for iron for rosemary is 57% higher.
  • Rosemary contains 71 times more saturated fat than leeks. While rosemary contains 2.838g of saturated fat, leeks contain only 0.04g.
  • Leeks have a lower glycemic index (32) than rosemary (70).

Rosemary, fresh and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Rosemary vs Leek 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%
Leek
Leek
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +437.3%
Contains more PotassiumPotassium +271.1%
Contains more IronIron +216.7%
Contains more CopperCopper +150.8%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +88.6%
Contains more ManganeseManganese +99.6%
Contains less SodiumSodium -23.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Leek
Leek
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +81.7%
Contains more Vitamin AVitamin A +75.9%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B5Vitamin B5 +474.3%
Contains more Vitamin B6Vitamin B6 +44.2%
Contains more FolateFolate +70.3%
Contains more Vitamin B1Vitamin B1 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Leek DV% diff.
Iron 6.65mg 2.1mg 57%
Fiber 14.1g 1.8g 49%
Vitamin K 47µg 39%
Calcium 317mg 59mg 26%
Manganese 0.96mg 0.481mg 21%
Copper 0.301mg 0.12mg 20%
Magnesium 91mg 28mg 15%
Potassium 668mg 180mg 14%
Vitamin B5 0.804mg 0.14mg 13%
Saturated fat 2.838g 0.04g 13%
Vitamin C 21.8mg 12mg 11%
Folate 109µg 64µg 11%
Fats 5.86g 0.3g 9%
Vitamin B2 0.152mg 0.03mg 9%
Vitamin B6 0.336mg 0.233mg 8%
Zinc 0.93mg 0.12mg 7%
Vitamin A 146µg 83µg 7%
Vitamin E 0.92mg 6%
Polyunsaturated fat 0.901g 0.166g 5%
Calories 131kcal 61kcal 4%
Protein 3.31g 1.5g 4%
Phosphorus 66mg 35mg 4%
Vitamin B3 0.912mg 0.4mg 3%
Monounsaturated fat 1.16g 0.004g 3%
Carbs 20.7g 14.15g 2%
Selenium 1µg 2%
Vitamin B1 0.036mg 0.06mg 2%
Choline 9.5mg 2%
Protein per 100 calories 2.5g 2.5g N/A
Calories per 10 g protein 396kcal 407kcal N/A
Weight per 100 calories 76g 164g N/A
Unsaturated / Saturated Fat ratio 0.73 4.3 N/A
Net carbs 6.6g 12.35g N/A
Sugar 3.9g N/A
Sodium 26mg 20mg 0%
Tryptophan 0.051mg 0.012mg 0%
Threonine 0.136mg 0.063mg 0%
Isoleucine 0.136mg 0.052mg 0%
Leucine 0.249mg 0.096mg 0%
Lysine 0.143mg 0.078mg 0%
Methionine 0.047mg 0.018mg 0%
Phenylalanine 0.169mg 0.055mg 0%
Valine 0.165mg 0.056mg 0%
Histidine 0.066mg 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +120.7%
Contains more FatsFats +1853.3%
Contains more CarbsCarbs +46.3%
Contains more OtherOther +124.8%
Contains more WaterWater +22.5%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +28900%
Contains more Poly. FatPolyunsaturated fat +442.8%
Contains less Sat. FatSaturated fat -98.6%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.