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  6. Rosemary vs. Sweet potato

Rosemary vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between Rosemary and Sweet potato

  • Rosemary has more Iron, Fiber, Manganese, Calcium, Folate, Vitamin C, Copper, and Magnesium, however, Sweet potato is richer in Vitamin A RAE.
  • Rosemary covers your daily Iron needs 76% more than Sweet potato.
  • Sweet potato has 158 times less Saturated Fat than Rosemary. Rosemary has 2.838g of Saturated Fat, while Sweet potato has 0.018g.

Specific food types used in this comparison are Rosemary, fresh and Sweet potato, raw, unprepared.

Infographic

Rosemary vs Sweet potato 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.
Rosemary
Rosemary
9
:
1
Sweet potato
Sweet potato
Contains more Calcium +956.7%
Contains more Iron +990.2%
Contains more Magnesium +264%
Contains more Phosphorus +40.4%
Contains more Potassium +98.2%
Contains less Sodium -52.7%
Contains more Zinc +210%
Contains more Copper +99.3%
Contains more Manganese +272.1%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +956.7%
Contains more Iron +990.2%
Contains more Magnesium +264%
Contains more Phosphorus +40.4%
Contains more Potassium +98.2%
Contains less Sodium -52.7%
Contains more Zinc +210%
Contains more Copper +99.3%
Contains more Manganese +272.1%

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
Rosemary
6
:
4
Sweet potato
Sweet potato
Contains more Vitamin C +808.3%
Contains more Vitamin B2 +149.2%
Contains more Vitamin B3 +63.7%
Contains more Vitamin B6 +60.8%
Contains more Folate +890.9%
Contains more Vitamin A +385.2%
Contains more Vitamin B1 +116.7%
Equal in Vitamin B5 - 0.8
Rosemary
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +808.3%
Contains more Vitamin B2 +149.2%
Contains more Vitamin B3 +63.7%
Contains more Vitamin B6 +60.8%
Contains more Folate +890.9%
Contains more Vitamin A +385.2%
Contains more Vitamin B1 +116.7%
Equal in Vitamin B5 - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rosemary
Rosemary
4
:
1
Sweet potato
Sweet potato
Contains more Protein +110.8%
Contains more Fats +11620%
Contains more Other +140.8%
Contains more Water +14%
Equal in Carbs - 20.12
Rosemary
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
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +110.8%
Contains more Fats +11620%
Contains more Other +140.8%
Contains more Water +14%
Equal in Carbs - 20.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rosemary
Rosemary
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +115900%
Contains more Polyunsaturated fat +6335.7%
Contains less Saturated Fat -99.4%
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +115900%
Contains more Polyunsaturated fat +6335.7%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rosemary Sweet potato Opinion
Net carbs 6.6g 17.12g Sweet potato
Protein 3.31g 1.57g Rosemary
Fats 5.86g 0.05g Rosemary
Carbs 20.7g 20.12g Rosemary
Calories 131kcal 86kcal Rosemary
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Rosemary
Fiber 14.1g 3g Rosemary
Calcium 317mg 30mg Rosemary
Iron 6.65mg 0.61mg Rosemary
Magnesium 91mg 25mg Rosemary
Phosphorus 66mg 47mg Rosemary
Potassium 668mg 337mg Rosemary
Sodium 26mg 55mg Rosemary
Zinc 0.93mg 0.3mg Rosemary
Copper 0.301mg 0.151mg Rosemary
Manganese 0.96mg 0.258mg Rosemary
Selenium 0.6µg Sweet potato
Vitamin A 2924IU 14187IU Sweet potato
Vitamin A RAE 146µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 21.8mg 2.4mg Rosemary
Vitamin B1 0.036mg 0.078mg Sweet potato
Vitamin B2 0.152mg 0.061mg Rosemary
Vitamin B3 0.912mg 0.557mg Rosemary
Vitamin B5 0.804mg 0.8mg Rosemary
Vitamin B6 0.336mg 0.209mg Rosemary
Folate 109µg 11µg Rosemary
Vitamin K 1.8µg Sweet potato
Tryptophan 0.051mg 0.031mg Rosemary
Threonine 0.136mg 0.083mg Rosemary
Isoleucine 0.136mg 0.055mg Rosemary
Leucine 0.249mg 0.092mg Rosemary
Lysine 0.143mg 0.066mg Rosemary
Methionine 0.047mg 0.029mg Rosemary
Phenylalanine 0.169mg 0.089mg Rosemary
Valine 0.165mg 0.086mg Rosemary
Histidine 0.066mg 0.031mg Rosemary
Saturated Fat 2.838g 0.018g Sweet potato
Monounsaturated Fat 1.16g 0.001g Rosemary
Polyunsaturated fat 0.901g 0.014g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Rosemary
85%
Sweet potato
Minerals Daily Need Coverage Score
75%
Rosemary
20%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 2.82g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.3)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 29mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (70)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.