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Rosemary vs Spinach - In-Depth Nutrition Comparison

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Significant differences between Rosemary and Spinach

  • Rosemary has more Iron, Fiber, Calcium, Copper, Vitamin B5, and Vitamin B6, however Spinach is richer in Vitamin A RAE, Folate, and Vitamin C.
  • Rosemary covers your daily Iron needs 49% more than Spinach.
  • Spinach has 45 times less Saturated Fat than Rosemary. Rosemary has 2.838g of Saturated Fat, while Spinach has 0.063g.

Specific food types used in this comparison are Rosemary, fresh and Spinach, raw.

Infographic

Rosemary vs Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +220.2%
Contains more Iron +145.4%
Contains more Magnesium +15.2%
Contains more Phosphorus +34.7%
Contains more Potassium +19.7%
Contains less Sodium -67.1%
Contains more Zinc +75.5%
Contains more Copper +131.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains more Calcium +220.2%
Contains more Iron +145.4%
Contains more Magnesium +15.2%
Contains more Phosphorus +34.7%
Contains more Potassium +19.7%
Contains less Sodium -67.1%
Contains more Zinc +75.5%
Contains more Copper +131.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +1136.9%
Contains more Vitamin B6 +72.3%
Contains more Vitamin A +220.7%
Contains more Vitamin C +28.9%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +24.3%
Contains more Folate +78%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +1136.9%
Contains more Vitamin B6 +72.3%
Contains more Vitamin A +220.7%
Contains more Vitamin C +28.9%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +24.3%
Contains more Folate +78%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rosemary Spinach
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rosemary Spinach Opinion
Net carbs 6.6g 1.43g Rosemary
Protein 3.31g 2.86g Rosemary
Fats 5.86g 0.39g Rosemary
Carbs 20.7g 3.63g Rosemary
Calories 131kcal 23kcal Rosemary
Starch g g
Fructose g 0.15g Spinach
Sugar g 0.42g Rosemary
Fiber 14.1g 2.2g Rosemary
Calcium 317mg 99mg Rosemary
Iron 6.65mg 2.71mg Rosemary
Magnesium 91mg 79mg Rosemary
Phosphorus 66mg 49mg Rosemary
Potassium 668mg 558mg Rosemary
Sodium 26mg 79mg Rosemary
Zinc 0.93mg 0.53mg Rosemary
Copper 0.301mg 0.13mg Rosemary
Vitamin A 2924IU 9377IU Spinach
Vitamin E mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 28.1mg Spinach
Vitamin B1 0.036mg 0.078mg Spinach
Vitamin B2 0.152mg 0.189mg Spinach
Vitamin B3 0.912mg 0.724mg Rosemary
Vitamin B5 0.804mg 0.065mg Rosemary
Vitamin B6 0.336mg 0.195mg Rosemary
Folate 109µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K µg 482.9µg Spinach
Tryptophan 0.051mg 0.039mg Rosemary
Threonine 0.136mg 0.122mg Rosemary
Isoleucine 0.136mg 0.147mg Spinach
Leucine 0.249mg 0.223mg Rosemary
Lysine 0.143mg 0.174mg Spinach
Methionine 0.047mg 0.053mg Spinach
Phenylalanine 0.169mg 0.129mg Rosemary
Valine 0.165mg 0.161mg Rosemary
Histidine 0.066mg 0.064mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.838g 0.063g Spinach
Monounsaturated Fat 1.16g 0.01g Rosemary
Polyunsaturated fat 0.901g 0.165g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Rosemary
181
Spinach
Mineral Summary Score
78
Rosemary
41
Spinach

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Rosemary
17%
Spinach
Carbohydrates
21%
Rosemary
4%
Spinach
Fats
27%
Rosemary
2%
Spinach

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 2.775g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.3)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 53mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.