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Rye vs. Rosemary — In-Depth Nutrition Comparison

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A recap on differences between Rye and Rosemary

  • Rye has more Manganese, Phosphorus, Vitamin B1, Vitamin B3, and Zinc, however, Rosemary is higher in Iron, Calcium, Vitamin C, Folate, and Vitamin A RAE.
  • Rye covers your daily Manganese needs 70% more than Rosemary.
  • Rosemary contains 9 times less Vitamin B1 than Rye. Rye contains 0.316mg of Vitamin B1, while Rosemary contains 0.036mg.

Food varieties used in this article are Rye grain and Rosemary, fresh.

Infographic

Rye vs Rosemary 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.
Rye
7
:
Contains more Magnesium +20.9%
Contains more Phosphorus +403%
Contains less Sodium -92.3%
Contains more Zinc +184.9%
Contains more Copper +21.9%
Contains more Manganese +168.4%
Contains more Calcium +1220.8%
Contains more Iron +152.9%
Contains more Potassium +31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Magnesium +20.9%
Contains more Phosphorus +403%
Contains less Sodium -92.3%
Contains more Zinc +184.9%
Contains more Copper +21.9%
Contains more Manganese +168.4%
Contains more Calcium +1220.8%
Contains more Iron +152.9%
Contains more Potassium +31%

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.
Rye
6
:
Contains more Vitamin B1 +777.8%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +368.2%
Contains more Vitamin B5 +81.1%
Contains more Vitamin A +26481.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +14.3%
Contains more Folate +186.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%
Contains more Vitamin B1 +777.8%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +368.2%
Contains more Vitamin B5 +81.1%
Contains more Vitamin A +26481.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +14.3%
Contains more Folate +186.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
2
:
Contains more Protein +212.4%
Contains more Carbs +266.5%
Contains more Fats +259.5%
Contains more Water +539.3%
Contains more Other +50.3%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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
Contains more Protein +212.4%
Contains more Carbs +266.5%
Contains more Fats +259.5%
Contains more Water +539.3%
Contains more Other +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
1
:
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +457.7%
Contains more Polyunsaturated fat +17.5%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +457.7%
Contains more Polyunsaturated fat +17.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Rosemary Opinion
Net carbs 60.76g 6.6g Rye
Protein 10.34g 3.31g Rye
Fats 1.63g 5.86g Rosemary
Carbs 75.86g 20.7g Rye
Calories 338kcal 131kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Rosemary
Fiber 15.1g 14.1g Rye
Calcium 24mg 317mg Rosemary
Iron 2.63mg 6.65mg Rosemary
Magnesium 110mg 91mg Rye
Phosphorus 332mg 66mg Rye
Potassium 510mg 668mg Rosemary
Sodium 2mg 26mg Rye
Zinc 2.65mg 0.93mg Rye
Copper 0.367mg 0.301mg Rye
Manganese 2.577mg 0.96mg Rye
Selenium 13.9µg Rye
Vitamin A 11IU 2924IU Rosemary
Vitamin A RAE 1µg 146µg Rosemary
Vitamin E 0.85mg Rye
Vitamin C 0mg 21.8mg Rosemary
Vitamin B1 0.316mg 0.036mg Rye
Vitamin B2 0.251mg 0.152mg Rye
Vitamin B3 4.27mg 0.912mg Rye
Vitamin B5 1.456mg 0.804mg Rye
Vitamin B6 0.294mg 0.336mg Rosemary
Folate 38µg 109µg Rosemary
Vitamin K 5.9µg Rye
Tryptophan 0.108mg 0.051mg Rye
Threonine 0.289mg 0.136mg Rye
Isoleucine 0.208mg 0.136mg Rye
Leucine 0.563mg 0.249mg Rye
Lysine 0.286mg 0.143mg Rye
Methionine 0.153mg 0.047mg Rye
Phenylalanine 0.435mg 0.169mg Rye
Valine 0.317mg 0.165mg Rye
Histidine 0.189mg 0.066mg Rye
Saturated Fat 0.197g 2.838g Rye
Monounsaturated Fat 0.208g 1.16g Rosemary
Polyunsaturated fat 0.767g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Rosemary
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
36%
Rye
43%
Rosemary
Minerals Daily Need Coverage Score
98%
Rye
75%
Rosemary

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.641g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 36)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.98g)
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.
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.