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  6. Rosemary vs. Mustard Greens Raw

Rosemary vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between rosemary and mustard Greens Raw

  • Rosemary has more iron, fiber, folate, calcium, copper, magnesium, vitamin B6, and vitamin B5, while mustard Greens Raw have more vitamin C.
  • Rosemary covers your daily need for iron, 63% more than mustard Greens Raw.
  • Rosemary contains 284 times more saturated fat than mustard Greens Raw. While rosemary contains 2.838g of saturated fat, mustard Greens Raw contain only 0.01g.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of rosemary is 70.

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

Infographic

Rosemary vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +184.4%
Contains more CalciumCalcium +175.7%
Contains more PotassiumPotassium +74%
Contains more IronIron +305.5%
Contains more CopperCopper +82.4%
Contains more ZincZinc +272%
Contains more PhosphorusPhosphorus +13.8%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -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" 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +14%
Contains more Vitamin B5Vitamin B5 +282.9%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more FolateFolate +808.3%
Contains more Vitamin CVitamin C +221.1%
Contains more Vitamin B1Vitamin B1 +122.2%
~equal in Vitamin A ~151µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Iron 6.65mg 1.64mg 63%
Vitamin C 21.8mg 70mg 54%
Fiber 14.1g 3.2g 44%
Manganese 0.96mg 42%
Folate 109µg 12µg 24%
Calcium 317mg 115mg 20%
Copper 0.301mg 0.165mg 15%
Magnesium 91mg 32mg 14%
Saturated fat 2.838g 0.01g 13%
Vitamin E 2.01mg 13%
Vitamin B5 0.804mg 0.21mg 12%
Vitamin B6 0.336mg 0.18mg 12%
Potassium 668mg 384mg 8%
Fats 5.86g 0.42g 8%
Polyunsaturated fat 0.901g 0.038g 6%
Zinc 0.93mg 0.25mg 6%
Carbs 20.7g 4.67g 5%
Calories 131kcal 27kcal 5%
Vitamin B1 0.036mg 0.08mg 4%
Monounsaturated fat 1.16g 0.092g 3%
Vitamin B2 0.152mg 0.11mg 3%
Selenium 0.9µg 2%
Protein 3.31g 2.86g 1%
Vitamin B3 0.912mg 0.8mg 1%
Vitamin A 146µg 151µg 1%
Phosphorus 66mg 58mg 1%
Net carbs 6.6g 1.47g N/A
Sugar 1.32g N/A
Sodium 26mg 20mg 0%
Choline 0.5mg 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +15.7%
Contains more FatsFats +1295.2%
Contains more CarbsCarbs +343.3%
Contains more OtherOther +74.8%
Contains more WaterWater +33.8%

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1160.9%
Contains more Poly. FatPolyunsaturated fat +2271.1%
Contains less Sat. FatSaturated fat -99.6%

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 Raw - 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.