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Rosemary vs. Spelt — In-Depth Nutrition Comparison

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The main differences between rosemary and spelt

  • Rosemary has more iron, vitamin A, fiber, calcium, vitamin C, folate, vitamin B6, and potassium; however, spelt has more phosphorus and vitamin B3.
  • Daily need coverage for iron for rosemary is 62% higher.

Food types used in this article are Rosemary, fresh and Spelt, cooked.

Infographic

Rosemary vs Spelt infographic
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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.
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%
Spelt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +3070%
Contains more PotassiumPotassium +367.1%
Contains more IronIron +298.2%
Contains more CopperCopper +40%
Contains more ZincZinc +34.4%
Contains more PhosphorusPhosphorus +127.3%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +13.6%

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% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Spelt
3
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 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +320%
Contains more FolateFolate +738.5%
Contains more Vitamin B1Vitamin B1 +186.1%
Contains more Vitamin B3Vitamin B3 +181.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rosemary Spelt DV% diff.
Iron 6.65mg 1.67mg 62%
Fiber 14.1g 3.9g 41%
Calcium 317mg 10mg 31%
Folate 109µg 13µg 24%
Vitamin C 21.8mg 0mg 24%
Vitamin B6 0.336mg 0.08mg 20%
Vitamin A 146µg 0µg 16%
Vitamin B5 0.804mg 16%
Potassium 668mg 143mg 15%
Saturated fat 2.838g 13%
Phosphorus 66mg 150mg 12%
Magnesium 91mg 49mg 10%
Copper 0.301mg 0.215mg 10%
Vitamin B3 0.912mg 2.57mg 10%
Vitamin B2 0.152mg 0.03mg 9%
Starch 19.57g 8%
Fats 5.86g 0.85g 8%
Selenium 4µg 7%
Manganese 0.96mg 1.091mg 6%
Vitamin B1 0.036mg 0.103mg 6%
Polyunsaturated fat 0.901g 6%
Protein 3.31g 5.5g 4%
Monounsaturated fat 1.16g 3%
Zinc 0.93mg 1.25mg 3%
Vitamin E 0.26mg 2%
Carbs 20.7g 26.44g 2%
Sodium 26mg 5mg 1%
Calories 131kcal 127kcal 0%
Net carbs 6.6g 22.54g N/A
Tryptophan 0.051mg 0%
Threonine 0.136mg 0%
Isoleucine 0.136mg 0%
Leucine 0.249mg 0%
Lysine 0.143mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.169mg 0%
Valine 0.165mg 0%
Histidine 0.066mg 0%

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
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more FatsFats +589.4%
Contains more OtherOther +263.1%
Contains more ProteinProtein +66.2%
Contains more CarbsCarbs +27.7%
~equal in Water ~66.56g

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.