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Rosemary vs Watercress - In-Depth Nutrition Comparison

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The main differences between Rosemary and Watercress

  • Rosemary has more Iron, Fiber, Manganese, Folate, Copper, Calcium, Magnesium, and Vitamin B6, however Watercress has more Vitamin C.
  • Daily need coverage for Iron from Rosemary is 81% higher.
  • Watercress has 105 times less Saturated Fat than Rosemary. Rosemary has 2.838g of Saturated Fat, while Watercress has 0.027g.

Food types used in this article are Rosemary, fresh and Watercress, raw.

Infographic

Rosemary vs Watercress 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 +3225%
Contains more Calcium +164.2%
Contains more Potassium +102.4%
Contains more Magnesium +333.3%
Contains more Copper +290.9%
Contains more Zinc +745.5%
Contains less Sodium -36.6%
Equal in Phosphorus - 60
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +3225%
Contains more Calcium +164.2%
Contains more Potassium +102.4%
Contains more Magnesium +333.3%
Contains more Copper +290.9%
Contains more Zinc +745.5%
Contains less Sodium -36.6%
Equal in Phosphorus - 60

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 B2 +26.7%
Contains more Vitamin B3 +356%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +160.5%
Contains more Folate +1111.1%
Contains more Vitamin C +97.2%
Contains more Vitamin B1 +150%
Equal in Vitamin A - 3191
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 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +356%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +160.5%
Contains more Folate +1111.1%
Contains more Vitamin C +97.2%
Contains more Vitamin B1 +150%
Equal in Vitamin A - 3191

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
91
Watercress
Mineral Summary Score
78
Rosemary
18
Watercress

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
14%
Watercress
Carbohydrates
21%
Rosemary
1%
Watercress
Fats
27%
Rosemary
0%
Watercress

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 Watercress
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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Watercress
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?
Watercress
Watercress is lower in Saturated Fat (difference - 2.811g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.5)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 15mg)
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 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.

All nutrients comparison - raw data values

Nutrient Rosemary Watercress Opinion
Calories 131 11 Rosemary
Protein 3.31 2.3 Rosemary
Fats 5.86 0.1 Rosemary
Vitamin C 21.8 43 Watercress
Carbs 20.7 1.29 Rosemary
Cholesterol 0 0
Vitamin D 0 0
Iron 6.65 0.2 Rosemary
Calcium 317 120 Rosemary
Potassium 668 330 Rosemary
Magnesium 91 21 Rosemary
Sugar 0.2 Rosemary
Fiber 14.1 0.5 Rosemary
Copper 0.301 0.077 Rosemary
Zinc 0.93 0.11 Rosemary
Starch
Phosphorus 66 60 Rosemary
Sodium 26 41 Rosemary
Vitamin A 2924 3191 Watercress
Vitamin E 1 Watercress
Vitamin D 0 0
Vitamin B1 0.036 0.09 Watercress
Vitamin B2 0.152 0.12 Rosemary
Vitamin B3 0.912 0.2 Rosemary
Vitamin B5 0.804 0.31 Rosemary
Vitamin B6 0.336 0.129 Rosemary
Vitamin B12 0 0
Vitamin K 250 Watercress
Folate 109 9 Rosemary
Trans Fat 0 0
Saturated Fat 2.838 0.027 Watercress
Monounsaturated Fat 1.16 0.008 Rosemary
Polyunsaturated fat 0.901 0.035 Rosemary
Tryptophan 0.051 0.03 Rosemary
Threonine 0.136 0.133 Rosemary
Isoleucine 0.136 0.093 Rosemary
Leucine 0.249 0.166 Rosemary
Lysine 0.143 0.134 Rosemary
Methionine 0.047 0.02 Rosemary
Phenylalanine 0.169 0.114 Rosemary
Valine 0.165 0.137 Rosemary
Histidine 0.066 0.04 Rosemary
Fructose

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.