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Rosemary vs Bran - In-Depth Nutrition Comparison

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What are the main differences between Rosemary and Bran?

  • Rosemary is richer in Calcium, Iron, and Folate, yet Bran is richer in Manganese, Phosphorus, Vitamin B1, Magnesium, Vitamin C, Zinc, and Vitamin A.
  • Bran's daily need coverage for Manganese is 203% higher.
  • Rosemary has 5 times more Calcium than Bran. Rosemary has 317mg of Calcium, while Bran has 58mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Bran
Contains more Iron +22.9%
Contains more Calcium +446.6%
Contains more Potassium +18%
Contains more Magnesium +158.2%
Contains more Copper +33.9%
Contains more Zinc +234.4%
Contains more Phosphorus +1012.1%
Contains less Sodium -84.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +22.9%
Contains more Calcium +446.6%
Contains more Potassium +18%
Contains more Magnesium +158.2%
Contains more Copper +33.9%
Contains more Zinc +234.4%
Contains more Phosphorus +1012.1%
Contains less Sodium -84.6%

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
:
6
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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

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 Bran
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 Opinion
Calories 131kcal 246kcal Bran
Protein 3.31g 17.3g Bran
Fats 5.86g 7.03g Bran
Vitamin C 21.8mg 0mg Rosemary
Net carbs 6.6g 50.82g Bran
Carbs 20.7g 66.22g Bran
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 6.65mg 5.41mg Rosemary
Calcium 317mg 58mg Rosemary
Potassium 668mg 566mg Rosemary
Magnesium 91mg 235mg Bran
Sugar g 1.45g Rosemary
Fiber 14.1g 15.4g Bran
Copper 0.301mg 0.403mg Bran
Zinc 0.93mg 3.11mg Bran
Starch g g
Phosphorus 66mg 734mg Bran
Sodium 26mg 4mg Bran
Vitamin A 2924IU 0IU Rosemary
Vitamin E mg 1.01mg Bran
Vitamin D 0µg 0µg
Vitamin B1 0.036mg 1.17mg Bran
Vitamin B2 0.152mg 0.22mg Bran
Vitamin B3 0.912mg 0.934mg Bran
Vitamin B5 0.804mg 1.494mg Bran
Vitamin B6 0.336mg 0.165mg Rosemary
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Folate 109µg 52µg Rosemary
Trans Fat 0g g Bran
Saturated Fat 2.838g 1.328g Bran
Monounsaturated Fat 1.16g 2.376g Bran
Polyunsaturated fat 0.901g 2.766g Bran
Tryptophan 0.051mg 0.335mg Bran
Threonine 0.136mg 0.502mg Bran
Isoleucine 0.136mg 0.668mg Bran
Leucine 0.249mg 1.374mg Bran
Lysine 0.143mg 0.76mg Bran
Methionine 0.047mg 0.335mg Bran
Phenylalanine 0.169mg 0.908mg Bran
Valine 0.165mg 0.964mg Bran
Histidine 0.066mg 0.41mg Bran
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46
Bran
Mineral Summary Score
78
Rosemary
122
Bran

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
104%
Bran
Carbohydrates
21%
Rosemary
66%
Bran
Fats
27%
Rosemary
32%
Bran

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.51g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 14)
Which food is cheaper?
Bran
Bran 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

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. Bran - 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.