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Rosemary vs. Seed — In-Depth Nutrition Comparison

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How are Rosemary and Seed different?

  • Rosemary is higher in Vitamin C, however, Seed is richer in Phosphorus, Fiber, Manganese, Copper, Magnesium, Vitamin B3, Vitamin B1, Zinc, and Calcium.
  • Daily need coverage for Phosphorus from Seed is 113% higher.
  • Rosemary contains 14 times more Vitamin C than Seed. While Rosemary contains 21.8mg of Vitamin C, Seed contains only 1.6mg.

Rosemary, fresh and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Rosemary vs Seed 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.
:
9
Seed
Contains more Potassium +64.1%
Contains more Calcium +99.1%
Contains more Iron +16.1%
Contains more Magnesium +268.1%
Contains more Phosphorus +1203%
Contains less Sodium -38.5%
Contains more Zinc +392.5%
Contains more Copper +207%
Contains more Manganese +183.6%
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 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +64.1%
Contains more Calcium +99.1%
Contains more Iron +16.1%
Contains more Magnesium +268.1%
Contains more Phosphorus +1203%
Contains less Sodium -38.5%
Contains more Zinc +392.5%
Contains more Copper +207%
Contains more Manganese +183.6%

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.
:
4
Seed
Contains more Vitamin A +5314.8%
Contains more Vitamin C +1262.5%
Contains more Folate +122.4%
Contains more Vitamin B1 +1622.2%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +868.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0% 0%
Contains more Vitamin A +5314.8%
Contains more Vitamin C +1262.5%
Contains more Folate +122.4%
Contains more Vitamin B1 +1622.2%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +868.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Seed
Contains more Water +1068.4%
Contains more Protein +399.7%
Contains more Fats +424.6%
Contains more Carbs +103.5%
Contains more Other +103.4%
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1068.4%
Contains more Protein +399.7%
Contains more Fats +424.6%
Contains more Carbs +103.5%
Contains more Other +103.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Seed
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +99.1%
Contains more Polyunsaturated fat +2526.5%
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +99.1%
Contains more Polyunsaturated fat +2526.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Seed
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rosemary Seed Opinion
Net carbs 6.6g 7.72g Seed
Protein 3.31g 16.54g Seed
Fats 5.86g 30.74g Seed
Carbs 20.7g 42.12g Seed
Calories 131kcal 486kcal Seed
Fiber 14.1g 34.4g Seed
Calcium 317mg 631mg Seed
Iron 6.65mg 7.72mg Seed
Magnesium 91mg 335mg Seed
Phosphorus 66mg 860mg Seed
Potassium 668mg 407mg Rosemary
Sodium 26mg 16mg Seed
Zinc 0.93mg 4.58mg Seed
Copper 0.301mg 0.924mg Seed
Manganese 0.96mg 2.723mg Seed
Selenium 55.2µg Seed
Vitamin A 2924IU 54IU Rosemary
Vitamin A RAE 146µg Rosemary
Vitamin E 0.5mg Seed
Vitamin C 21.8mg 1.6mg Rosemary
Vitamin B1 0.036mg 0.62mg Seed
Vitamin B2 0.152mg 0.17mg Seed
Vitamin B3 0.912mg 8.83mg Seed
Vitamin B5 0.804mg Rosemary
Vitamin B6 0.336mg Rosemary
Folate 109µg 49µg Rosemary
Tryptophan 0.051mg 0.436mg Seed
Threonine 0.136mg 0.709mg Seed
Isoleucine 0.136mg 0.801mg Seed
Leucine 0.249mg 1.371mg Seed
Lysine 0.143mg 0.97mg Seed
Methionine 0.047mg 0.588mg Seed
Phenylalanine 0.169mg 1.016mg Seed
Valine 0.165mg 0.95mg Seed
Histidine 0.066mg 0.531mg Seed
Trans Fat 0g 0.14g Rosemary
Saturated Fat 2.838g 3.33g Rosemary
Monounsaturated Fat 1.16g 2.309g Seed
Polyunsaturated fat 0.901g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Seed
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
40%
Rosemary
32%
Seed
Minerals Daily Need Coverage Score
75%
Rosemary
221%
Seed

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 55)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 0.492g)
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)
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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.