Rosemary vs. Spinach — In-Depth Nutrition Comparison

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Differences between rosemary and spinach

Rosemary has more fiber, iron, calcium, copper, vitamin C, vitamin B5, and vitamin B6, while spinach has more vitamin A and folate.
Spinach's daily need coverage for vitamin A is 151% higher.
Spinach contains 66 times less saturated fat than rosemary. Rosemary contains 2.838g of saturated fat, while spinach contains 0.043g.
Spinach has a lower glycemic index. The glycemic index of spinach is 32, while the glycemic index of rosemary is 70.

The food types used in this comparison are Rosemary, fresh and Spinach, cooked, boiled, drained, without salt.

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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.

Rosemary

Spinach

Contains more CalciumCalcium	+133.1%
Contains more PotassiumPotassium	+43.3%
Contains more IronIron	+86.3%
Contains more CopperCopper	+73%
Contains more ZincZinc	+22.4%
Contains more PhosphorusPhosphorus	+17.9%
Contains less SodiumSodium	-62.9%

~equal in Magnesium ~87mg

~equal in Manganese ~0.935mg

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.

Rosemary

Spinach

Contains more Vitamin CVitamin C	+122.4%
Contains more Vitamin B3Vitamin B3	+86.1%
Contains more Vitamin B5Vitamin B5	+454.5%
Contains more Vitamin B6Vitamin B6	+38.8%

Contains more Vitamin AVitamin A	+258.9%
Contains more Vitamin B1Vitamin B1	+163.9%
Contains more Vitamin B2Vitamin B2	+55.3%
Contains more FolateFolate	+33.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		493.6µg	411%
Fiber	14.1g	2.4g	47%
Vitamin A	146µg	524µg	42%
Iron	6.65mg	3.57mg	39%
Calcium	317mg	136mg	18%
Copper	0.301mg	0.174mg	14%
Vitamin E		2.08mg	14%
Vitamin C	21.8mg	9.8mg	13%
Vitamin B5	0.804mg	0.145mg	13%
Saturated fat	2.838g	0.043g	13%
Fats	5.86g	0.26g	9%
Folate	109µg	146µg	9%
Vitamin B6	0.336mg	0.242mg	7%
Carbs	20.7g	3.75g	6%
Potassium	668mg	466mg	6%
Vitamin B2	0.152mg	0.236mg	6%
Calories	131kcal	23kcal	5%
Vitamin B1	0.036mg	0.095mg	5%
Polyunsaturated fat	0.901g	0.109g	5%
Choline		19.7mg	4%
Selenium		1.5µg	3%
Vitamin B3	0.912mg	0.49mg	3%
Monounsaturated fat	1.16g	0.006g	3%
Zinc	0.93mg	0.76mg	2%
Sodium	26mg	70mg	2%
Protein	3.31g	2.97g	1%
Magnesium	91mg	87mg	1%
Phosphorus	66mg	56mg	1%
Manganese	0.96mg	0.935mg	1%
Protein per 100 calories	2.5g	13g	N/A
Calories per 10 g protein	396kcal	77kcal	N/A
Weight per 100 calories	76g	435g	N/A
Unsaturated / Saturated Fat ratio	0.73	2.7	N/A
Net carbs	6.6g	1.35g	N/A
Sugar		0.43g	N/A
Tryptophan	0.051mg	0.04mg	0%
Threonine	0.136mg	0.127mg	0%
Isoleucine	0.136mg	0.152mg	0%
Leucine	0.249mg	0.231mg	0%
Lysine	0.143mg	0.182mg	0%
Methionine	0.047mg	0.055mg	0%
Phenylalanine	0.169mg	0.134mg	0%
Valine	0.165mg	0.168mg	0%
Histidine	0.066mg	0.066mg	0%