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Saffron vs. Dried rosemary — In-Depth Nutrition Comparison

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Summary of differences between Saffron and Dried rosemary

  • Saffron has more Manganese, and Phosphorus, however, Dried rosemary is higher in Iron, Fiber, Calcium, Vitamin B6, Folate, Vitamin B1, and Copper.
  • Saffron covers your daily need of Manganese 1154% more than Dried rosemary.
  • Saffron has 4 times more Phosphorus than Dried rosemary. While Saffron has 252mg of Phosphorus, Dried rosemary has only 70mg.
  • Saffron has less Saturated Fat.

These are the specific foods used in this comparison Spices, saffron and Spices, rosemary, dried.

Infographic

Saffron vs Dried 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 157% 384% 84% 1097% 183% 88% 30% 6.5% 244% 25%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +80.5%
Contains more PhosphorusPhosphorus +260%
Contains more ManganeseManganese +1421.6%
Contains more SeleniumSelenium +21.7%
Contains more CalciumCalcium +1053.2%
Contains more IronIron +163.5%
Contains more CopperCopper +67.7%
Contains more ZincZinc +196.3%
Contains less SodiumSodium -66.2%

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 269% 32% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 204% 188% 0% 0% 129% 99% 19% 0% 402% 0% 0% 230% 0%
Contains more Vitamin CVitamin C +32%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin AVitamin A +490.2%
Contains more Vitamin B1Vitamin B1 +347%
Contains more Vitamin B2Vitamin B2 +60.3%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more FolateFolate +230.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
5% 15% 64% 9% 7%
Protein: 4.88 g
Fats: 15.22 g
Carbs: 64.06 g
Water: 9.31 g
Other: 6.53 g
Contains more ProteinProtein +134.2%
Contains more WaterWater +27.8%
Contains more FatsFats +160.2%
Contains more OtherOther +19.8%
~equal in Carbs ~64.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated Fat: Sat. Fat 1.586 g
Monounsaturated Fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
58% 24% 18%
Saturated Fat: Sat. Fat 7.371 g
Monounsaturated Fat: Mono. Fat 3.014 g
Polyunsaturated fat: Poly. Fat 2.339 g
Contains less Sat. FatSaturated Fat -78.5%
Contains more Mono. FatMonounsaturated Fat +602.6%
Contains more Poly. FatPolyunsaturated fat +13.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Dried rosemary Opinion
Calories 310kcal 331kcal Dried rosemary
Protein 11.43g 4.88g Saffron
Fats 5.85g 15.22g Dried rosemary
Vitamin C 80.8mg 61.2mg Saffron
Net carbs 61.47g 21.46g Saffron
Carbs 65.37g 64.06g Saffron
Magnesium 264mg 220mg Saffron
Calcium 111mg 1280mg Dried rosemary
Potassium 1724mg 955mg Saffron
Iron 11.1mg 29.25mg Dried rosemary
Fiber 3.9g 42.6g Dried rosemary
Copper 0.328mg 0.55mg Dried rosemary
Zinc 1.09mg 3.23mg Dried rosemary
Phosphorus 252mg 70mg Saffron
Sodium 148mg 50mg Dried rosemary
Vitamin A 530IU 3128IU Dried rosemary
Vitamin A RAE 27µg 156µg Dried rosemary
Manganese 28.408mg 1.867mg Saffron
Selenium 5.6µg 4.6µg Saffron
Vitamin B1 0.115mg 0.514mg Dried rosemary
Vitamin B2 0.267mg 0.428mg Dried rosemary
Vitamin B3 1.46mg 1mg Saffron
Vitamin B6 1.01mg 1.74mg Dried rosemary
Folate 93µg 307µg Dried rosemary
Saturated Fat 1.586g 7.371g Saffron
Monounsaturated Fat 0.429g 3.014g Dried rosemary
Polyunsaturated fat 2.067g 2.339g Dried rosemary
Omega-3 - DPA 0.006g 0g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Dried rosemary
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
56%
Saffron
98%
Dried rosemary
Minerals Daily Need Coverage Score
479%
Saffron
230%
Dried rosemary

Comparison summary

Which food is lower in Saturated Fat?
Saffron
Saffron is lower in Saturated Fat (difference - 5.785g)
Which food contains less Sodium?
Dried rosemary
Dried rosemary contains less Sodium (difference - 98mg)
Which food is lower in glycemic index?
Dried rosemary
Dried rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Dried rosemary
Dried rosemary is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Dried rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171333/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.