Rosemary vs. Rye — In-Depth Nutrition Comparison

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A recap on the differences between rosemary and rye

Rosemary has more vitamin A, iron, calcium, vitamin C, and folate; however, rye is higher in manganese, phosphorus, vitamin B1, vitamin B3, and zinc.
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

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.

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%

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.

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 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%

~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%