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Rosemary vs. Table salt — In-Depth Nutrition Comparison

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Significant differences between rosemary and table salt

  • The amount of iron, vitamin A, fiber, manganese, copper, calcium, folate, vitamin B6, and vitamin C in rosemary is higher than in table salt.
  • Table salt covers your daily sodium needs 1684% more than rosemary.
  • Rosemary contains less sodium.
  • Rosemary has a higher glycemic index. The glycemic index of rosemary is 70, while the glycemic index of table salt is 0.

Specific food types used in this comparison are Rosemary, fresh and Salt, table.

Infographic

Rosemary vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +9000%
Contains more CalciumCalcium +1220.8%
Contains more PotassiumPotassium +8250%
Contains more IronIron +1915.2%
Contains more CopperCopper +903.3%
Contains more ZincZinc +830%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +860%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33785%
Contains more OtherOther +4128.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Table salt DV% diff.
Sodium 26mg 38758mg 1684%
Iron 6.65mg 0.33mg 79%
Fiber 14.1g 0g 56%
Manganese 0.96mg 0.1mg 37%
Copper 0.301mg 0.03mg 30%
Calcium 317mg 24mg 29%
Folate 109µg 0µg 27%
Vitamin B6 0.336mg 0mg 26%
Vitamin C 21.8mg 0mg 24%
Magnesium 91mg 1mg 21%
Potassium 668mg 8mg 19%
Vitamin B5 0.804mg 0mg 16%
Vitamin A 146µg 0µg 16%
Saturated fat 2.838g 0g 13%
Vitamin B2 0.152mg 0mg 12%
Phosphorus 66mg 0mg 9%
Fats 5.86g 0g 9%
Zinc 0.93mg 0.1mg 8%
Protein 3.31g 0g 7%
Carbs 20.7g 0g 7%
Calories 131kcal 0kcal 7%
Vitamin B3 0.912mg 0mg 6%
Polyunsaturated fat 0.901g 0g 6%
Monounsaturated fat 1.16g 0g 3%
Vitamin B1 0.036mg 0mg 3%
Net carbs 6.6g 0g N/A
Selenium 0.1µg 0%
Tryptophan 0.051mg 0mg 0%
Threonine 0.136mg 0mg 0%
Isoleucine 0.136mg 0mg 0%
Leucine 0.249mg 0mg 0%
Lysine 0.143mg 0mg 0%
Methionine 0.047mg 0mg 0%
Phenylalanine 0.169mg 0mg 0%
Valine 0.165mg 0mg 0%
Histidine 0.066mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Table salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Rosemary
0%
Table salt
Minerals Daily Need Coverage Score
75%
Rosemary
510%
Table salt

Comparison summary

Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 2.838g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 70)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $1.4)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 38732mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.