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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 C, and Vitamin A RAE.
  • Daily need coverage for Iron from 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.

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

Infographic

Rosemary vs Marrow-stem 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +36.6%
Contains more Iron +1314.9%
Contains more Magnesium +237%
Contains more Phosphorus +164%
Contains more Potassium +213.6%
Contains more Zinc +342.9%
Contains more Copper +554.3%
Contains less Sodium -34.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Calcium +36.6%
Contains more Iron +1314.9%
Contains more Magnesium +237%
Contains more Phosphorus +164%
Contains more Potassium +213.6%
Contains more Zinc +342.9%
Contains more Copper +554.3%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +22.9%
Contains more Vitamin B5 +201.1%
Contains more Vitamin B6 +103.6%
Contains more Vitamin A +71.6%
Contains more Vitamin C +61.9%
Contains more Vitamin B1 +50%
Contains more Folate +18.3%
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 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +22.9%
Contains more Vitamin B5 +201.1%
Contains more Vitamin B6 +103.6%
Contains more Vitamin A +71.6%
Contains more Vitamin C +61.9%
Contains more Vitamin B1 +50%
Contains more Folate +18.3%

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 Marrow-stem 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 Marrow-stem Kale Opinion
Net carbs 6.6g 1.42g Rosemary
Protein 3.31g 3.02g Rosemary
Fats 5.86g 0.61g Rosemary
Carbs 20.7g 5.42g Rosemary
Calories 131kcal 32kcal Rosemary
Starch g g
Fructose g g
Sugar g 0.46g Rosemary
Fiber 14.1g 4g Rosemary
Calcium 317mg 232mg Rosemary
Iron 6.65mg 0.47mg Rosemary
Magnesium 91mg 27mg Rosemary
Phosphorus 66mg 25mg Rosemary
Potassium 668mg 213mg Rosemary
Sodium 26mg 17mg Marrow-stem Kale
Zinc 0.93mg 0.21mg Rosemary
Copper 0.301mg 0.046mg Rosemary
Vitamin A 2924IU 5019IU Marrow-stem Kale
Vitamin E mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 35.3mg Marrow-stem Kale
Vitamin B1 0.036mg 0.054mg Marrow-stem Kale
Vitamin B2 0.152mg 0.13mg Rosemary
Vitamin B3 0.912mg 0.742mg Rosemary
Vitamin B5 0.804mg 0.267mg Rosemary
Vitamin B6 0.336mg 0.165mg Rosemary
Folate 109µg 129µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K µg 437.1µg Marrow-stem Kale
Tryptophan 0.051mg 0.031mg Rosemary
Threonine 0.136mg 0.086mg Rosemary
Isoleucine 0.136mg 0.1mg Rosemary
Leucine 0.249mg 0.151mg Rosemary
Lysine 0.143mg 0.117mg Rosemary
Methionine 0.047mg 0.033mg Rosemary
Phenylalanine 0.169mg 0.087mg Rosemary
Valine 0.165mg 0.12mg Rosemary
Histidine 0.066mg 0.047mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.838g 0.055g Marrow-stem Kale
Monounsaturated Fat 1.16g 0.03g Rosemary
Polyunsaturated fat 0.901g 0.201g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Marrow-stem Kale
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
147
Marrow-stem Kale
Mineral Summary Score
78
Rosemary
20
Marrow-stem Kale

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
18%
Marrow-stem Kale
Carbohydrates
21%
Rosemary
5%
Marrow-stem Kale
Fats
27%
Rosemary
3%
Marrow-stem 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 - 0.46g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 2.783g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1)
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

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. 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.