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Rosemary vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Rosemary and Wheat

  • Rosemary has more Iron, Fiber, Calcium, Folate, Vitamin B6, Potassium, Copper, and Magnesium, however, Wheat has more Phosphorus.
  • Rosemary's daily need coverage for Iron is 61% more.
  • Rosemary has 37 times more Saturated Fat than Wheat. Rosemary has 2.838g of Saturated Fat, while Wheat has 0.077g.

The food varieties used in the comparison are Rosemary, fresh and Wheat, KAMUT khorasan, cooked.

Infographic

Rosemary vs Wheat 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.
:
5
Wheat
Contains more Calcium +3422.2%
Contains more Iron +277.8%
Contains more Magnesium +89.6%
Contains more Potassium +307.3%
Contains more Copper +45.4%
Contains more Phosphorus +122.7%
Contains less Sodium -69.2%
Contains more Zinc +97.8%
Equal in Manganese - 1.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +3422.2%
Contains more Iron +277.8%
Contains more Magnesium +89.6%
Contains more Potassium +307.3%
Contains more Copper +45.4%
Contains more Phosphorus +122.7%
Contains less Sodium -69.2%
Contains more Zinc +97.8%
Equal in Manganese - 1.03

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.
:
3
Wheat
Contains more Vitamin A +73000%
Contains more Vitamin B2 +406.7%
Contains more Vitamin B6 +380%
Contains more Folate +890.9%
Contains more Vitamin B1 +163.9%
Contains more Vitamin B3 +152.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0% 0%
Contains more Vitamin A +73000%
Contains more Vitamin B2 +406.7%
Contains more Vitamin B6 +380%
Contains more Folate +890.9%
Contains more Vitamin B1 +163.9%
Contains more Vitamin B3 +152.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Wheat
Contains more Fats +606%
Contains more Other +247.1%
Contains more Protein +72.5%
Contains more Carbs +33.3%
Equal in Water - 65.18
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
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +606%
Contains more Other +247.1%
Contains more Protein +72.5%
Contains more Carbs +33.3%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Wheat
Contains more Monounsaturated Fat +1281%
Contains more Polyunsaturated fat +270.8%
Contains less Saturated Fat -97.3%
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +1281%
Contains more Polyunsaturated fat +270.8%
Contains less Saturated Fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Wheat Opinion
Net carbs 6.6g 23.3g Wheat
Protein 3.31g 5.71g Wheat
Fats 5.86g 0.83g Rosemary
Carbs 20.7g 27.6g Wheat
Calories 131kcal 132kcal Wheat
Sugar 3.07g Rosemary
Fiber 14.1g 4.3g Rosemary
Calcium 317mg 9mg Rosemary
Iron 6.65mg 1.76mg Rosemary
Magnesium 91mg 48mg Rosemary
Phosphorus 66mg 147mg Wheat
Potassium 668mg 164mg Rosemary
Sodium 26mg 8mg Wheat
Zinc 0.93mg 1.84mg Wheat
Copper 0.301mg 0.207mg Rosemary
Manganese 0.96mg 1.03mg Wheat
Selenium 31.9µg Wheat
Vitamin A 2924IU 4IU Rosemary
Vitamin A RAE 146µg Rosemary
Vitamin E 0.24mg Wheat
Vitamin C 21.8mg Rosemary
Vitamin B1 0.036mg 0.095mg Wheat
Vitamin B2 0.152mg 0.03mg Rosemary
Vitamin B3 0.912mg 2.305mg Wheat
Vitamin B5 0.804mg Rosemary
Vitamin B6 0.336mg 0.07mg Rosemary
Folate 109µg 11µg Rosemary
Tryptophan 0.051mg 0.051mg
Threonine 0.136mg 0.172mg Wheat
Isoleucine 0.136mg 0.22mg Wheat
Leucine 0.249mg 0.432mg Wheat
Lysine 0.143mg 0.161mg Wheat
Methionine 0.047mg 0.097mg Wheat
Phenylalanine 0.169mg 0.3mg Wheat
Valine 0.165mg 0.267mg Wheat
Histidine 0.066mg 0.147mg Wheat
Trans Fat 0g 0.002g Rosemary
Saturated Fat 2.838g 0.077g Wheat
Monounsaturated Fat 1.16g 0.084g Rosemary
Polyunsaturated fat 0.901g 0.243g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
40%
Rosemary
8%
Wheat
Minerals Daily Need Coverage Score
75%
Rosemary
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.761g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 20)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 3.07g)
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)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.