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  6. Rosemary vs. Chia seeds

Rosemary vs. Chia seeds — In-Depth Nutrition Comparison

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How are Rosemary and Chia seeds different?

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

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

Infographic

Rosemary vs Chia seeds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +64.1%
Contains more MagnesiumMagnesium +268.1%
Contains more CalciumCalcium +99.1%
Contains more IronIron +16.1%
Contains more CopperCopper +207%
Contains more ZincZinc +392.5%
Contains more PhosphorusPhosphorus +1203%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +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.
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%
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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1262.5%
Contains more Vitamin AVitamin A +5314.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +122.4%
Contains more Vitamin B1Vitamin B1 +1622.2%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +868.2%
~equal in Vitamin D ~µg
~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
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 WaterWater +1068.4%
Contains more ProteinProtein +399.7%
Contains more FatsFats +424.6%
Contains more CarbsCarbs +103.5%
Contains more OtherOther +103.4%

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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -14.8%
Contains more Mono. FatMonounsaturated Fat +99.1%
Contains more Poly. FatPolyunsaturated 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 Chia seeds
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

Comparison summary

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