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Rosemary vs. Bran — In-Depth Nutrition Comparison

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What are the differences between rosemary and bran?

  • Rosemary is richer than bran in iron, vitamin A, fiber, calcium, copper, folate, vitamin C, vitamin B6, and potassium.
  • Rosemary's daily need coverage for iron is 72% more.
  • The amount of saturated fat in bran is lower.
  • The glycemic index of bran is lower.

We used Rosemary, fresh and Oat bran, cooked types in this article.

Infographic

Rosemary vs Bran 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%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +127.5%
Contains more CalciumCalcium +3070%
Contains more PotassiumPotassium +626.1%
Contains more IronIron +655.7%
Contains more CopperCopper +356.1%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +80.3%
Contains less SodiumSodium -96.2%
~equal in Manganese ~0.964mg

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%
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +347.1%
Contains more Vitamin B3Vitamin B3 +533.3%
Contains more Vitamin B5Vitamin B5 +270.5%
Contains more Vitamin B6Vitamin B6 +1244%
Contains more FolateFolate +1716.7%
Contains more Vitamin B1Vitamin B1 +344.4%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rosemary Bran DV% diff.
Iron 6.65mg 0.88mg 72%
Fiber 14.1g 2.6g 46%
Calcium 317mg 10mg 31%
Copper 0.301mg 0.066mg 26%
Folate 109µg 6µg 26%
Vitamin C 21.8mg 0mg 24%
Vitamin B6 0.336mg 0.025mg 24%
Potassium 668mg 92mg 17%
Vitamin A 146µg 0µg 16%
Selenium 7.7µg 14%
Magnesium 91mg 40mg 12%
Vitamin B5 0.804mg 0.217mg 12%
Saturated fat 2.838g 0.163g 12%
Vitamin B1 0.036mg 0.16mg 10%
Vitamin B2 0.152mg 0.034mg 9%
Fats 5.86g 0.86g 8%
Phosphorus 66mg 119mg 8%
Calories 131kcal 40kcal 5%
Vitamin B3 0.912mg 0.144mg 5%
Zinc 0.93mg 0.53mg 4%
Polyunsaturated fat 0.901g 0.339g 4%
Carbs 20.7g 11.44g 3%
Monounsaturated fat 1.16g 0.291g 2%
Sodium 26mg 1mg 1%
Protein 3.31g 3.21g 0%
Protein per 100 calories 2.5g 8g N/A
Calories per 10 g protein 396kcal 125kcal N/A
Weight per 100 calories 76g 250g N/A
Unsaturated / Saturated Fat ratio 0.73 3.9 N/A
Net carbs 6.6g 8.84g N/A
Manganese 0.96mg 0.964mg 0%
Tryptophan 0.051mg 0.057mg 0%
Threonine 0.136mg 0.086mg 0%
Isoleucine 0.136mg 0.114mg 0%
Leucine 0.249mg 0.235mg 0%
Lysine 0.143mg 0.13mg 0%
Methionine 0.047mg 0.057mg 0%
Phenylalanine 0.169mg 0.155mg 0%
Valine 0.165mg 0.165mg 0%
Histidine 0.066mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more FatsFats +581.4%
Contains more CarbsCarbs +80.9%
Contains more OtherOther +381.6%
Contains more WaterWater +23.9%
~equal in Protein ~3.21g

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +298.6%
Contains more Poly. FatPolyunsaturated fat +165.8%
Contains less Sat. FatSaturated fat -94.3%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.