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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, Fiber, Calcium, Copper, Folate, Vitamin C, Vitamin B6, Potassium, and Vitamin A.
  • Rosemary's daily need coverage for Iron is 72% more.
  • The amount of Saturated Fat in 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
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 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% 175% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Bran
1
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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
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
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%

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
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Rosemary Bran Opinion
Calories 131kcal 40kcal Rosemary
Protein 3.31g 3.21g Rosemary
Fats 5.86g 0.86g Rosemary
Vitamin C 21.8mg 0mg Rosemary
Net carbs 6.6g 8.84g Bran
Carbs 20.7g 11.44g Rosemary
Magnesium 91mg 40mg Rosemary
Calcium 317mg 10mg Rosemary
Potassium 668mg 92mg Rosemary
Iron 6.65mg 0.88mg Rosemary
Fiber 14.1g 2.6g Rosemary
Copper 0.301mg 0.066mg Rosemary
Zinc 0.93mg 0.53mg Rosemary
Phosphorus 66mg 119mg Bran
Sodium 26mg 1mg Bran
Vitamin A 2924IU 0IU Rosemary
Vitamin A 146µg 0µg Rosemary
Manganese 0.96mg 0.964mg Bran
Selenium 7.7µg Bran
Vitamin B1 0.036mg 0.16mg Bran
Vitamin B2 0.152mg 0.034mg Rosemary
Vitamin B3 0.912mg 0.144mg Rosemary
Vitamin B5 0.804mg 0.217mg Rosemary
Vitamin B6 0.336mg 0.025mg Rosemary
Folate 109µg 6µg Rosemary
Saturated Fat 2.838g 0.163g Bran
Monounsaturated Fat 1.16g 0.291g Rosemary
Polyunsaturated fat 0.901g 0.339g Rosemary
Tryptophan 0.051mg 0.057mg Bran
Threonine 0.136mg 0.086mg Rosemary
Isoleucine 0.136mg 0.114mg Rosemary
Leucine 0.249mg 0.235mg Rosemary
Lysine 0.143mg 0.13mg Rosemary
Methionine 0.047mg 0.057mg Bran
Phenylalanine 0.169mg 0.155mg Rosemary
Valine 0.165mg 0.165mg
Histidine 0.066mg 0.07mg Bran

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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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
40%
Rosemary
6%
Bran
Minerals Daily Need Coverage Score
75%
Rosemary
33%
Bran

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.675g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.