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Spearmint vs. Rosemary — In-Depth Nutrition Comparison

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How are spearmint and rosemary different?

  • Spearmint is richer in iron, vitamin A, and manganese, while rosemary is higher in fiber, vitamin B6, calcium, vitamin B5, vitamin C, and copper.
  • Spearmint covers your daily need for iron, 65% more than rosemary.
  • Spearmint is lower in saturated fat.

Spearmint, fresh and Rosemary, fresh types were used in this article.

Infographic

Spearmint vs Rosemary 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" 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
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%
Contains more IronIron +78.5%
Contains more ZincZinc +17.2%
Contains more ManganeseManganese +16.5%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +45.9%
Contains more CopperCopper +25.4%
Contains less SodiumSodium -13.3%
~equal in Phosphorus ~66mg
~equal in Selenium ~µg

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 44% 68% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin AVitamin A +39%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +15.1%
Contains more Vitamin CVitamin C +63.9%
Contains more Vitamin B5Vitamin B5 +221.6%
Contains more Vitamin B6Vitamin B6 +112.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.912mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~109µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spearmint Rosemary DV% diff.
Iron 11.87mg 6.65mg 65%
Fiber 6.8g 14.1g 29%
Vitamin B6 0.158mg 0.336mg 14%
Saturated fat 0.191g 2.838g 12%
Calcium 199mg 317mg 12%
Vitamin B5 0.25mg 0.804mg 11%
Vitamin C 13.3mg 21.8mg 9%
Fats 0.73g 5.86g 8%
Magnesium 63mg 91mg 7%
Copper 0.24mg 0.301mg 7%
Manganese 1.118mg 0.96mg 7%
Vitamin A 203µg 146µg 6%
Potassium 458mg 668mg 6%
Calories 44kcal 131kcal 4%
Vitamin B1 0.078mg 0.036mg 4%
Carbs 8.41g 20.7g 4%
Polyunsaturated fat 0.394g 0.901g 3%
Monounsaturated fat 0.025g 1.16g 3%
Vitamin B2 0.175mg 0.152mg 2%
Phosphorus 60mg 66mg 1%
Zinc 1.09mg 0.93mg 1%
Folate 105µg 109µg 1%
Protein 3.29g 3.31g 0%
Net carbs 1.61g 6.6g N/A
Sodium 30mg 26mg 0%
Vitamin B3 0.948mg 0.912mg 0%
Tryptophan 0.05mg 0.051mg 0%
Threonine 0.135mg 0.136mg 0%
Isoleucine 0.135mg 0.136mg 0%
Leucine 0.247mg 0.249mg 0%
Lysine 0.141mg 0.143mg 0%
Methionine 0.046mg 0.047mg 0%
Phenylalanine 0.168mg 0.169mg 0%
Valine 0.164mg 0.165mg 0%
Histidine 0.066mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 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 WaterWater +26.2%
Contains more FatsFats +702.7%
Contains more CarbsCarbs +146.1%
Contains more OtherOther +16.8%
~equal in Protein ~3.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +4540%
Contains more Poly. FatPolyunsaturated fat +128.7%

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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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.