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  6. Rosemary vs. Sunflower seeds

Rosemary vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are rosemary and sunflower seeds different?

  • Rosemary is higher in vitamin A; however, sunflower seeds are richer in copper, vitamin B1, phosphorus, vitamin B6, magnesium, vitamin B3, manganese, zinc, and folate.
  • Daily need coverage for copper for sunflower seeds is 167% higher.
  • Rosemary contains 58 times more vitamin A than sunflower seeds. While rosemary contains 2924IU of vitamin A, sunflower seeds contain only 50IU.
  • Sunflower seeds have a lower glycemic index (20) than rosemary (70).

Rosemary, fresh and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Rosemary vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +306.4%
Contains more IronIron +26.7%
Contains more MagnesiumMagnesium +257.1%
Contains more CopperCopper +498%
Contains more ZincZinc +437.6%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -65.4%
Contains more ManganeseManganese +103.1%
~equal in Potassium ~645mg

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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1457.1%
Contains more Vitamin AVitamin A +4766.7%
Contains more Vitamin B1Vitamin B1 +4011.1%
Contains more Vitamin B2Vitamin B2 +133.6%
Contains more Vitamin B3Vitamin B3 +813.9%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +300.3%
Contains more FolateFolate +108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.301mg 1.8mg 167%
Polyunsaturated fat 0.901g 23.137g 148%
Vitamin B1 0.036mg 1.48mg 120%
Selenium 53µg 96%
Phosphorus 66mg 660mg 85%
Vitamin B6 0.336mg 1.345mg 78%
Fats 5.86g 51.46g 70%
Magnesium 91mg 325mg 56%
Vitamin B3 0.912mg 8.335mg 46%
Monounsaturated fat 1.16g 18.528g 43%
Manganese 0.96mg 1.95mg 43%
Zinc 0.93mg 5mg 37%
Protein 3.31g 20.78g 35%
Folate 109µg 227µg 30%
Calcium 317mg 78mg 24%
Calories 131kcal 584kcal 23%
Vitamin C 21.8mg 1.4mg 23%
Fiber 14.1g 8.6g 22%
Iron 6.65mg 5.25mg 18%
Vitamin A 146µg 3µg 16%
Vitamin B2 0.152mg 0.355mg 16%
Choline 55.1mg 10%
Saturated fat 2.838g 4.455g 7%
Vitamin B5 0.804mg 1.13mg 7%
Potassium 668mg 645mg 1%
Sodium 26mg 9mg 1%
Net carbs 6.6g 11.4g N/A
Carbs 20.7g 20g 0%
Sugar 2.62g N/A
Tryptophan 0.051mg 0.348mg 0%
Threonine 0.136mg 0.928mg 0%
Isoleucine 0.136mg 1.139mg 0%
Leucine 0.249mg 1.659mg 0%
Lysine 0.143mg 0.937mg 0%
Methionine 0.047mg 0.494mg 0%
Phenylalanine 0.169mg 1.169mg 0%
Valine 0.165mg 1.315mg 0%
Histidine 0.066mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1332.8%
Contains more ProteinProtein +527.8%
Contains more FatsFats +778.2%
Contains more OtherOther +28.4%
~equal in Carbs ~20g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -36.3%
Contains more Mono. FatMonounsaturated fat +1497.2%
Contains more Poly. FatPolyunsaturated fat +2467.9%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.