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Rosemary vs Mustard Greens - In-Depth Nutrition Comparison

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Summary of differences between Rosemary and Mustard Greens

  • Rosemary has more Iron, Fiber, Folate, Calcium, Copper, Magnesium, Vitamin B6, and Vitamin B5, while Mustard Greens has more Vitamin C.
  • Rosemary covers your daily need of Iron 63% more than Mustard Greens.
  • Rosemary contains 284 times more Saturated Fat than Mustard Greens. While Rosemary contains 2.838g of Saturated Fat, Mustard Greens contain only 0.01g.

These are the specific foods used in this comparison Rosemary, fresh and Mustard greens, raw.

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Rosemary vs Mustard Greens 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 Iron +305.5%
Contains more Calcium +175.7%
Contains more Potassium +74%
Contains more Magnesium +184.4%
Contains more Copper +82.4%
Contains more Zinc +272%
Contains more Phosphorus +13.8%
Contains less Sodium -23.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Iron +305.5%
Contains more Calcium +175.7%
Contains more Potassium +74%
Contains more Magnesium +184.4%
Contains more Copper +82.4%
Contains more Zinc +272%
Contains more Phosphorus +13.8%
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
:
Contains more Vitamin B2 +38.2%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +282.9%
Contains more Vitamin B6 +86.7%
Contains more Folate +808.3%
Contains more Vitamin C +221.1%
Contains more Vitamin B1 +122.2%
Equal in Vitamin A - 3024
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin B2 +38.2%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +282.9%
Contains more Vitamin B6 +86.7%
Contains more Folate +808.3%
Contains more Vitamin C +221.1%
Contains more Vitamin B1 +122.2%
Equal in Vitamin A - 3024

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
102
Mustard Greens
Mineral Summary Score
78
Rosemary
30
Mustard Greens

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
17%
Mustard Greens
Carbohydrates
21%
Rosemary
5%
Mustard Greens
Fats
27%
Rosemary
2%
Mustard Greens

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 Mustard Greens
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

Which food is preferable for your diet?

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

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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 - 1.32g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 2.828g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.1)
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.

All nutrients comparison - raw data values

Nutrient Rosemary Mustard Greens Opinion
Calories 131 27 Rosemary
Protein 3.31 2.86 Rosemary
Fats 5.86 0.42 Rosemary
Vitamin C 21.8 70 Mustard Greens
Carbs 20.7 4.67 Rosemary
Cholesterol 0 0
Vitamin D 0 0
Iron 6.65 1.64 Rosemary
Calcium 317 115 Rosemary
Potassium 668 384 Rosemary
Magnesium 91 32 Rosemary
Sugar 1.32 Rosemary
Fiber 14.1 3.2 Rosemary
Copper 0.301 0.165 Rosemary
Zinc 0.93 0.25 Rosemary
Starch
Phosphorus 66 58 Rosemary
Sodium 26 20 Mustard Greens
Vitamin A 2924 3024 Mustard Greens
Vitamin E 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.036 0.08 Mustard Greens
Vitamin B2 0.152 0.11 Rosemary
Vitamin B3 0.912 0.8 Rosemary
Vitamin B5 0.804 0.21 Rosemary
Vitamin B6 0.336 0.18 Rosemary
Vitamin B12 0 0
Vitamin K 257.5 Mustard Greens
Folate 109 12 Rosemary
Trans Fat 0 0
Saturated Fat 2.838 0.01 Mustard Greens
Monounsaturated Fat 1.16 0.092 Rosemary
Polyunsaturated fat 0.901 0.038 Rosemary
Tryptophan 0.051 Rosemary
Threonine 0.136 Rosemary
Isoleucine 0.136 Rosemary
Leucine 0.249 Rosemary
Lysine 0.143 Rosemary
Methionine 0.047 Rosemary
Phenylalanine 0.169 Rosemary
Valine 0.165 Rosemary
Histidine 0.066 Rosemary
Fructose

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.