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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 RAE.
  • 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
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.
:
4
Bran
Contains more Calcium +3070%
Contains more Iron +655.7%
Contains more Magnesium +127.5%
Contains more Potassium +626.1%
Contains more Zinc +75.5%
Contains more Copper +356.1%
Contains more Phosphorus +80.3%
Contains less Sodium -96.2%
Equal in Manganese - 0.964
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +3070%
Contains more Iron +655.7%
Contains more Magnesium +127.5%
Contains more Potassium +626.1%
Contains more Zinc +75.5%
Contains more Copper +356.1%
Contains more Phosphorus +80.3%
Contains less Sodium -96.2%
Equal in Manganese - 0.964

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.
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +347.1%
Contains more Vitamin B3 +533.3%
Contains more Vitamin B5 +270.5%
Contains more Vitamin B6 +1244%
Contains more Folate +1716.7%
Contains more Vitamin B1 +344.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +347.1%
Contains more Vitamin B3 +533.3%
Contains more Vitamin B5 +270.5%
Contains more Vitamin B6 +1244%
Contains more Folate +1716.7%
Contains more Vitamin B1 +344.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Bran
Contains more Fats +581.4%
Contains more Carbs +80.9%
Contains more Other +381.6%
Contains more Water +23.9%
Equal in Protein - 3.21
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Fats +581.4%
Contains more Carbs +80.9%
Contains more Other +381.6%
Contains more Water +23.9%
Equal in Protein - 3.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bran
Contains more Monounsaturated Fat +298.6%
Contains more Polyunsaturated fat +165.8%
Contains less Saturated Fat -94.3%
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +298.6%
Contains more Polyunsaturated fat +165.8%
Contains less Saturated 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rosemary Bran Opinion
Net carbs 6.6g 8.84g Bran
Protein 3.31g 3.21g Rosemary
Fats 5.86g 0.86g Rosemary
Carbs 20.7g 11.44g Rosemary
Calories 131kcal 40kcal Rosemary
Fiber 14.1g 2.6g Rosemary
Calcium 317mg 10mg Rosemary
Iron 6.65mg 0.88mg Rosemary
Magnesium 91mg 40mg Rosemary
Phosphorus 66mg 119mg Bran
Potassium 668mg 92mg Rosemary
Sodium 26mg 1mg Bran
Zinc 0.93mg 0.53mg Rosemary
Copper 0.301mg 0.066mg Rosemary
Manganese 0.96mg 0.964mg Bran
Selenium 7.7µg Bran
Vitamin A 2924IU 0IU Rosemary
Vitamin A RAE 146µg 0µg Rosemary
Vitamin C 21.8mg 0mg Rosemary
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
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
Saturated Fat 2.838g 0.163g Bran
Monounsaturated Fat 1.16g 0.291g Rosemary
Polyunsaturated fat 0.901g 0.339g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.