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Rosemary vs Leek - In-Depth Nutrition Comparison

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How are Rosemary and Leek different?

  • Rosemary has more Iron, Fiber, Calcium, Manganese, Copper, Magnesium, Potassium, Vitamin B5, and Folate than Leek.
  • Daily need coverage for Iron from Rosemary is 57% higher.
  • Rosemary contains 71 times more Saturated Fat than Leek. While Rosemary contains 2.838g of Saturated Fat, Leek contains only 0.04g.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Leek
Contains more Calcium +437.3%
Contains more Iron +216.7%
Contains more Magnesium +225%
Contains more Phosphorus +88.6%
Contains more Potassium +271.1%
Contains more Zinc +675%
Contains more Copper +150.8%
Contains less Sodium -23.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +437.3%
Contains more Iron +216.7%
Contains more Magnesium +225%
Contains more Phosphorus +88.6%
Contains more Potassium +271.1%
Contains more Zinc +675%
Contains more Copper +150.8%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Leek
Contains more Vitamin A +75.4%
Contains more Vitamin C +81.7%
Contains more Vitamin B2 +406.7%
Contains more Vitamin B3 +128%
Contains more Vitamin B5 +474.3%
Contains more Vitamin B6 +44.2%
Contains more Folate +70.3%
Contains more Vitamin B1 +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +75.4%
Contains more Vitamin C +81.7%
Contains more Vitamin B2 +406.7%
Contains more Vitamin B3 +128%
Contains more Vitamin B5 +474.3%
Contains more Vitamin B6 +44.2%
Contains more Folate +70.3%
Contains more Vitamin B1 +66.7%

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 Leek
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rosemary Leek Opinion
Net carbs 6.6g 12.35g Leek
Protein 3.31g 1.5g Rosemary
Fats 5.86g 0.3g Rosemary
Carbs 20.7g 14.15g Rosemary
Calories 131kcal 61kcal Rosemary
Starch g g
Fructose g g
Sugar g 3.9g Rosemary
Fiber 14.1g 1.8g Rosemary
Calcium 317mg 59mg Rosemary
Iron 6.65mg 2.1mg Rosemary
Magnesium 91mg 28mg Rosemary
Phosphorus 66mg 35mg Rosemary
Potassium 668mg 180mg Rosemary
Sodium 26mg 20mg Leek
Zinc 0.93mg 0.12mg Rosemary
Copper 0.301mg 0.12mg Rosemary
Vitamin A 2924IU 1667IU Rosemary
Vitamin E mg 0.92mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 12mg Rosemary
Vitamin B1 0.036mg 0.06mg Leek
Vitamin B2 0.152mg 0.03mg Rosemary
Vitamin B3 0.912mg 0.4mg Rosemary
Vitamin B5 0.804mg 0.14mg Rosemary
Vitamin B6 0.336mg 0.233mg Rosemary
Folate 109µg 64µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K µg 47µg Leek
Tryptophan 0.051mg 0.012mg Rosemary
Threonine 0.136mg 0.063mg Rosemary
Isoleucine 0.136mg 0.052mg Rosemary
Leucine 0.249mg 0.096mg Rosemary
Lysine 0.143mg 0.078mg Rosemary
Methionine 0.047mg 0.018mg Rosemary
Phenylalanine 0.169mg 0.055mg Rosemary
Valine 0.165mg 0.056mg Rosemary
Histidine 0.066mg 0.025mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.838g 0.04g Leek
Monounsaturated Fat 1.16g 0.004g Rosemary
Polyunsaturated fat 0.901g 0.166g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
35
Leek
Mineral Summary Score
78
Rosemary
24
Leek

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
9%
Leek
Carbohydrates
21%
Rosemary
14%
Leek
Fats
27%
Rosemary
1%
Leek

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 - 3.9g)
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 2.798g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.