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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, 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 Iron +145.4%
Contains more Calcium +220.2%
Contains more Potassium +19.7%
Contains more Magnesium +15.2%
Contains more Copper +131.5%
Contains more Zinc +75.5%
Contains more Phosphorus +34.7%
Contains less Sodium -67.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Contains more Iron +145.4%
Contains more Calcium +220.2%
Contains more Potassium +19.7%
Contains more Magnesium +15.2%
Contains more Copper +131.5%
Contains more Zinc +75.5%
Contains more Phosphorus +34.7%
Contains less Sodium -67.1%

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 C +28.9%
Contains more Vitamin A +220.7%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +24.3%
Contains more Folate +78%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +1136.9%
Contains more Vitamin B6 +72.3%
Contains more Vitamin C +28.9%
Contains more Vitamin A +220.7%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +24.3%
Contains more Folate +78%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.