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Rosemary vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between rosemary and mustard Greens

  • Rosemary has more iron, fiber, folate, calcium, magnesium, vitamin B6, copper, and potassium; however, mustard Greens has more vitamin A.
  • Daily need coverage for vitamin A for mustard Greens is 189% higher.
  • Mustard Greens has 237 times less saturated fat than rosemary. Rosemary has 2.838g of saturated fat, while mustard Greens has 0.012g.
  • Rosemary has a higher glycemic index than mustard Greens.

Food types used in this article are Rosemary, fresh and Mustard greens, cooked, boiled, drained, without salt.

Infographic

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" 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +168.6%
Contains more PotassiumPotassium +312.3%
Contains more IronIron +664.4%
Contains more CopperCopper +106.2%
Contains more ZincZinc +322.7%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -65.4%

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B2Vitamin B2 +141.3%
Contains more Vitamin B3Vitamin B3 +110.6%
Contains more Vitamin B5Vitamin B5 +570%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more FolateFolate +1111.1%
Contains more Vitamin CVitamin C +16.1%
Contains more Vitamin AVitamin A +323.3%
Contains more Vitamin B1Vitamin B1 +13.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Mustard Greens DV% diff.
Vitamin K 592.7µg 494%
Iron 6.65mg 0.87mg 72%
Vitamin A 146µg 618µg 52%
Fiber 14.1g 2g 48%
Manganese 0.96mg 42%
Folate 109µg 9µg 25%
Calcium 317mg 118mg 20%
Magnesium 91mg 13mg 19%
Vitamin B6 0.336mg 0.098mg 18%
Copper 0.301mg 0.146mg 17%
Potassium 668mg 162mg 15%
Vitamin B5 0.804mg 0.12mg 14%
Saturated fat 2.838g 0.012g 13%
Vitamin E 1.78mg 12%
Fats 5.86g 0.47g 8%
Vitamin B2 0.152mg 0.063mg 7%
Zinc 0.93mg 0.22mg 6%
Polyunsaturated fat 0.901g 0.046g 6%
Calories 131kcal 26kcal 5%
Carbs 20.7g 4.51g 5%
Vitamin C 21.8mg 25.3mg 4%
Vitamin B3 0.912mg 0.433mg 3%
Monounsaturated fat 1.16g 0.11g 3%
Phosphorus 66mg 42mg 3%
Protein 3.31g 2.56g 2%
Selenium 0.6µg 1%
Sodium 26mg 9mg 1%
Net carbs 6.6g 2.51g N/A
Sugar 1.41g N/A
Vitamin B1 0.036mg 0.041mg 0%
Choline 0.4mg 0%
Tryptophan 0.051mg 0%
Threonine 0.136mg 0%
Isoleucine 0.136mg 0%
Leucine 0.249mg 0%
Lysine 0.143mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.169mg 0%
Valine 0.165mg 0%
Histidine 0.066mg 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% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +29.3%
Contains more FatsFats +1146.8%
Contains more CarbsCarbs +359%
Contains more OtherOther +247.1%
Contains more WaterWater +35.4%

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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated fat +954.5%
Contains more Poly. FatPolyunsaturated fat +1858.7%
Contains less Sat. FatSaturated fat -99.6%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.