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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 vitamin A, calcium, vitamin C, 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.
  • Bran raw has a lower glycemic index than rosemary.

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.
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +446.6%
Contains more PotassiumPotassium +18%
Contains more IronIron +22.9%
Contains more MagnesiumMagnesium +158.2%
Contains more CopperCopper +33.9%
Contains more ZincZinc +234.4%
Contains more PhosphorusPhosphorus +1012.1%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +103.6%
Contains more FolateFolate +109.6%
Contains more Vitamin B1Vitamin B1 +3150%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +85.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Bran raw DV% diff.
Manganese 0.96mg 5.63mg 203%
Phosphorus 66mg 734mg 95%
Vitamin B1 0.036mg 1.17mg 95%
Selenium 45.2µg 82%
Magnesium 91mg 235mg 34%
Protein 3.31g 17.3g 28%
Calcium 317mg 58mg 26%
Vitamin C 21.8mg 0mg 24%
Zinc 0.93mg 3.11mg 20%
Iron 6.65mg 5.41mg 16%
Vitamin A 146µg 0µg 16%
Carbs 20.7g 66.22g 15%
Vitamin B5 0.804mg 1.494mg 14%
Folate 109µg 52µg 14%
Vitamin B6 0.336mg 0.165mg 13%
Polyunsaturated fat 0.901g 2.766g 12%
Copper 0.301mg 0.403mg 11%
Vitamin E 1.01mg 7%
Saturated fat 2.838g 1.328g 7%
Calories 131kcal 246kcal 6%
Choline 32.2mg 6%
Fiber 14.1g 15.4g 5%
Vitamin B2 0.152mg 0.22mg 5%
Potassium 668mg 566mg 3%
Vitamin K 3.2µg 3%
Monounsaturated fat 1.16g 2.376g 3%
Fats 5.86g 7.03g 2%
Sodium 26mg 4mg 1%
Protein per 100 calories 2.5g 7g N/A
Calories per 10 g protein 396kcal 142kcal N/A
Weight per 100 calories 76g 41g N/A
Unsaturated / Saturated Fat ratio 0.73 3.9 N/A
Net carbs 6.6g 50.82g N/A
Sugar 1.45g N/A
Vitamin B3 0.912mg 0.934mg 0%
Tryptophan 0.051mg 0.335mg 0%
Threonine 0.136mg 0.502mg 0%
Isoleucine 0.136mg 0.668mg 0%
Leucine 0.249mg 1.374mg 0%
Lysine 0.143mg 0.76mg 0%
Methionine 0.047mg 0.335mg 0%
Phenylalanine 0.169mg 0.908mg 0%
Valine 0.165mg 0.964mg 0%
Histidine 0.066mg 0.41mg 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
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 WaterWater +934.7%
Contains more ProteinProtein +422.7%
Contains more FatsFats +20%
Contains more CarbsCarbs +219.9%
Contains more OtherOther +22.9%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +104.8%
Contains more Poly. FatPolyunsaturated fat +207%

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.