Rosemary vs. Rye — In-Depth Nutrition Comparison

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A recap on the differences between rosemary and rye

Rosemary has more iron, calcium, vitamin C, and folate; however, rye is higher in manganese, phosphorus, vitamin B1, vitamin B3, carbs, and protein.
Rye covers your daily manganese needs 70% more than rosemary.
The glycemic index of rosemary is higher.

Food varieties used in this article are Rosemary, fresh and Rye grain.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rosemary

Rye

Contains more CalciumCalcium	+1220.8%
Contains more PotassiumPotassium	+31%
Contains more IronIron	+152.9%

Contains more MagnesiumMagnesium	+20.9%
Contains more CopperCopper	+21.9%
Contains more ZincZinc	+184.9%
Contains more PhosphorusPhosphorus	+403%
Contains less SodiumSodium	-92.3%
Contains more ManganeseManganese	+168.4%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rosemary

Rye

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+14500%
Contains more Vitamin B6Vitamin B6	+14.3%
Contains more FolateFolate	+186.8%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+777.8%
Contains more Vitamin B2Vitamin B2	+65.1%
Contains more Vitamin B3Vitamin B3	+368.2%
Contains more Vitamin B5Vitamin B5	+81.1%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.96mg	2.577mg	70%
Iron	6.65mg	2.63mg	50%
Phosphorus	66mg	332mg	38%
Calcium	317mg	24mg	29%
Selenium		13.9µg	25%
Vitamin C	21.8mg	0mg	24%
Vitamin B1	0.036mg	0.316mg	23%
Vitamin B3	0.912mg	4.27mg	21%
Carbs	20.7g	75.86g	18%
Folate	109µg	38µg	18%
Zinc	0.93mg	2.65mg	16%
Vitamin A	146µg	1µg	16%
Protein	3.31g	10.34g	14%
Vitamin B5	0.804mg	1.456mg	13%
Saturated fat	2.838g	0.197g	12%
Calories	131kcal	338kcal	10%
Vitamin B2	0.152mg	0.251mg	8%
Fats	5.86g	1.63g	7%
Copper	0.301mg	0.367mg	7%
Vitamin E		0.85mg	6%
Choline		30.4mg	6%
Magnesium	91mg	110mg	5%
Potassium	668mg	510mg	5%
Vitamin K		5.9µg	5%
Fiber	14.1g	15.1g	4%
Vitamin B6	0.336mg	0.294mg	3%
Monounsaturated fat	1.16g	0.208g	2%
Sodium	26mg	2mg	1%
Polyunsaturated fat	0.901g	0.767g	1%
Protein per 100 calories	2.5g	3.1g	N/A
Calories per 10 g protein	396kcal	327kcal	N/A
Weight per 100 calories	76g	30g	N/A
Unsaturated / Saturated Fat ratio	0.73	4.9	N/A
Net carbs	6.6g	60.76g	N/A
Sugar		0.98g	N/A
Tryptophan	0.051mg	0.108mg	0%
Threonine	0.136mg	0.289mg	0%
Isoleucine	0.136mg	0.208mg	0%
Leucine	0.249mg	0.563mg	0%
Lysine	0.143mg	0.286mg	0%
Methionine	0.047mg	0.153mg	0%
Phenylalanine	0.169mg	0.435mg	0%
Valine	0.165mg	0.317mg	0%
Histidine	0.066mg	0.189mg	0%
Fructose		0.11g	0%