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  6. Rosemary vs. Bran raw

Rosemary vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between Rosemary and Bran raw?

  • Rosemary is richer in Calcium, Vitamin C, Vitamin A RAE, Iron, and Folate, yet Bran raw is richer in Manganese, Phosphorus, Vitamin B1, Magnesium, and Zinc.
  • Bran raw's daily need coverage for Manganese is 203% higher.

We used Rosemary, fresh and Oat bran, raw types in this comparison.

Infographic

Rosemary vs Bran 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.
Rosemary
Rosemary
3
:
7
Bran raw
Bran raw
Contains more Calcium +446.6%
Contains more Iron +22.9%
Contains more Potassium +18%
Contains more Magnesium +158.2%
Contains more Phosphorus +1012.1%
Contains less Sodium -84.6%
Contains more Zinc +234.4%
Contains more Copper +33.9%
Contains more Manganese +486.5%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +446.6%
Contains more Iron +22.9%
Contains more Potassium +18%
Contains more Magnesium +158.2%
Contains more Phosphorus +1012.1%
Contains less Sodium -84.6%
Contains more Zinc +234.4%
Contains more Copper +33.9%
Contains more Manganese +486.5%

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.
Rosemary
Rosemary
4
:
6
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +103.6%
Contains more Folate +109.6%
Contains more Vitamin B1 +3150%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +85.8%
Equal in Vitamin B3 - 0.934
Rosemary
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%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +103.6%
Contains more Folate +109.6%
Contains more Vitamin B1 +3150%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +85.8%
Equal in Vitamin B3 - 0.934

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rosemary
Rosemary
1
:
4
Bran raw
Bran raw
Contains more Water +934.7%
Contains more Protein +422.7%
Contains more Fats +20%
Contains more Carbs +219.9%
Contains more Other +22.9%
Rosemary
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
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Water +934.7%
Contains more Protein +422.7%
Contains more Fats +20%
Contains more Carbs +219.9%
Contains more Other +22.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rosemary
Rosemary
0
:
3
Bran raw
Bran raw
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +104.8%
Contains more Polyunsaturated fat +207%
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +104.8%
Contains more Polyunsaturated fat +207%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Bran raw
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rosemary Bran raw Opinion
Net carbs 6.6g 50.82g Bran raw
Protein 3.31g 17.3g Bran raw
Fats 5.86g 7.03g Bran raw
Carbs 20.7g 66.22g Bran raw
Calories 131kcal 246kcal Bran raw
Sugar 1.45g Rosemary
Fiber 14.1g 15.4g Bran raw
Calcium 317mg 58mg Rosemary
Iron 6.65mg 5.41mg Rosemary
Magnesium 91mg 235mg Bran raw
Phosphorus 66mg 734mg Bran raw
Potassium 668mg 566mg Rosemary
Sodium 26mg 4mg Bran raw
Zinc 0.93mg 3.11mg Bran raw
Copper 0.301mg 0.403mg Bran raw
Manganese 0.96mg 5.63mg Bran raw
Selenium 45.2µg Bran raw
Vitamin A 2924IU 0IU Rosemary
Vitamin A RAE 146µg 0µg Rosemary
Vitamin E 1.01mg Bran raw
Vitamin C 21.8mg 0mg Rosemary
Vitamin B1 0.036mg 1.17mg Bran raw
Vitamin B2 0.152mg 0.22mg Bran raw
Vitamin B3 0.912mg 0.934mg Bran raw
Vitamin B5 0.804mg 1.494mg Bran raw
Vitamin B6 0.336mg 0.165mg Rosemary
Folate 109µg 52µg Rosemary
Vitamin K 3.2µg Bran raw
Tryptophan 0.051mg 0.335mg Bran raw
Threonine 0.136mg 0.502mg Bran raw
Isoleucine 0.136mg 0.668mg Bran raw
Leucine 0.249mg 1.374mg Bran raw
Lysine 0.143mg 0.76mg Bran raw
Methionine 0.047mg 0.335mg Bran raw
Phenylalanine 0.169mg 0.908mg Bran raw
Valine 0.165mg 0.964mg Bran raw
Histidine 0.066mg 0.41mg Bran raw
Saturated Fat 2.838g 1.328g Bran raw
Monounsaturated Fat 1.16g 2.376g Bran raw
Polyunsaturated fat 0.901g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Rosemary
46%
Bran raw
Minerals Daily Need Coverage Score
75%
Rosemary
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 1.51g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.