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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +175.7%
Contains more Iron +305.5%
Contains more Magnesium +184.4%
Contains more Phosphorus +13.8%
Contains more Potassium +74%
Contains more Zinc +272%
Contains more Copper +82.4%
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 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Calcium +175.7%
Contains more Iron +305.5%
Contains more Magnesium +184.4%
Contains more Phosphorus +13.8%
Contains more Potassium +74%
Contains more Zinc +272%
Contains more Copper +82.4%
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 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 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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

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

All nutrients comparison - raw data values

Nutrient Rosemary Mustard Greens Opinion
Net carbs 6.6g 1.47g Rosemary
Protein 3.31g 2.86g Rosemary
Fats 5.86g 0.42g Rosemary
Carbs 20.7g 4.67g Rosemary
Calories 131kcal 27kcal Rosemary
Starch g g
Fructose g g
Sugar g 1.32g Rosemary
Fiber 14.1g 3.2g Rosemary
Calcium 317mg 115mg Rosemary
Iron 6.65mg 1.64mg Rosemary
Magnesium 91mg 32mg Rosemary
Phosphorus 66mg 58mg Rosemary
Potassium 668mg 384mg Rosemary
Sodium 26mg 20mg Mustard Greens
Zinc 0.93mg 0.25mg Rosemary
Copper 0.301mg 0.165mg Rosemary
Vitamin A 2924IU 3024IU Mustard Greens
Vitamin E mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 70mg Mustard Greens
Vitamin B1 0.036mg 0.08mg Mustard Greens
Vitamin B2 0.152mg 0.11mg Rosemary
Vitamin B3 0.912mg 0.8mg Rosemary
Vitamin B5 0.804mg 0.21mg Rosemary
Vitamin B6 0.336mg 0.18mg Rosemary
Folate 109µg 12µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K µg 257.5µg Mustard Greens
Tryptophan 0.051mg mg Rosemary
Threonine 0.136mg mg Rosemary
Isoleucine 0.136mg mg Rosemary
Leucine 0.249mg mg Rosemary
Lysine 0.143mg mg Rosemary
Methionine 0.047mg mg Rosemary
Phenylalanine 0.169mg mg Rosemary
Valine 0.165mg mg Rosemary
Histidine 0.066mg mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.838g 0.01g Mustard Greens
Monounsaturated Fat 1.16g 0.092g Rosemary
Polyunsaturated fat 0.901g 0.038g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Mustard Greens
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
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

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.

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.