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  6. Rosemary vs. Marrow-stem Kale

Rosemary vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between rosemary and marrow-stem Kale

  • Rosemary has more iron, fiber, copper, magnesium, potassium, vitamin B6, and manganese; however, marrow-stem Kale has more vitamin A and vitamin C.
  • Daily need coverage for iron for rosemary is 77% higher.
  • Marrow-stem Kale has 52 times less saturated fat than rosemary. Rosemary has 2.838g of saturated fat, while marrow-stem Kale has 0.055g.
  • Rosemary has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Rosemary, fresh and Collards, raw.

Infographic

Rosemary vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +237%
Contains more CalciumCalcium +36.6%
Contains more PotassiumPotassium +213.6%
Contains more IronIron +1314.9%
Contains more CopperCopper +554.3%
Contains more ZincZinc +342.9%
Contains more PhosphorusPhosphorus +164%
Contains more ManganeseManganese +45.9%
Contains less SodiumSodium -34.6%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B5Vitamin B5 +201.1%
Contains more Vitamin B6Vitamin B6 +103.6%
Contains more Vitamin CVitamin C +61.9%
Contains more Vitamin AVitamin A +71.9%
Contains more Vitamin B1Vitamin B1 +50%
Contains more FolateFolate +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Iron 6.65mg 0.47mg 77%
Fiber 14.1g 4g 40%
Copper 0.301mg 0.046mg 28%
Vitamin C 21.8mg 35.3mg 15%
Vitamin E 2.26mg 15%
Magnesium 91mg 27mg 15%
Manganese 0.96mg 0.658mg 13%
Saturated fat 2.838g 0.055g 13%
Vitamin B6 0.336mg 0.165mg 13%
Potassium 668mg 213mg 13%
Vitamin A 146µg 251µg 12%
Vitamin B5 0.804mg 0.267mg 11%
Calcium 317mg 232mg 9%
Fats 5.86g 0.61g 8%
Zinc 0.93mg 0.21mg 7%
Phosphorus 66mg 25mg 6%
Carbs 20.7g 5.42g 5%
Polyunsaturated fat 0.901g 0.201g 5%
Folate 109µg 129µg 5%
Calories 131kcal 32kcal 5%
Choline 23.2mg 4%
Monounsaturated fat 1.16g 0.03g 3%
Vitamin B1 0.036mg 0.054mg 2%
Vitamin B2 0.152mg 0.13mg 2%
Selenium 1.3µg 2%
Vitamin B3 0.912mg 0.742mg 1%
Protein 3.31g 3.02g 1%
Net carbs 6.6g 1.42g N/A
Sugar 0.46g N/A
Sodium 26mg 17mg 0%
Tryptophan 0.051mg 0.031mg 0%
Threonine 0.136mg 0.086mg 0%
Isoleucine 0.136mg 0.1mg 0%
Leucine 0.249mg 0.151mg 0%
Lysine 0.143mg 0.117mg 0%
Methionine 0.047mg 0.033mg 0%
Phenylalanine 0.169mg 0.087mg 0%
Valine 0.165mg 0.12mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more FatsFats +860.7%
Contains more CarbsCarbs +281.9%
Contains more OtherOther +77.4%
Contains more WaterWater +32.2%
~equal in Protein ~3.02g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +3766.7%
Contains more Poly. FatPolyunsaturated fat +348.3%
Contains less Sat. FatSaturated fat -98.1%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.