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  6. Spinach raw vs. Rosemary

Spinach raw vs. Rosemary — In-Depth Nutrition Comparison

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Significant differences between Spinach raw and Rosemary

  • Spinach raw has more Vitamin A RAE, Folate, and Vitamin C, however, Rosemary is richer in Iron, Fiber, Calcium, Copper, Vitamin B5, and Vitamin B6.
  • Rosemary covers your daily Iron needs 49% more than Spinach raw.
  • Rosemary has 3 times less Vitamin A RAE than Spinach raw. Spinach raw has 469µg of Vitamin A RAE, while Rosemary has 146µg.
  • Spinach raw contains less Saturated Fat.

Specific food types used in this comparison are Spinach, raw and Rosemary, fresh.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
1
:
9
Rosemary
Rosemary
Contains more Calcium +220.2%
Contains more Iron +145.4%
Contains more Magnesium +15.2%
Contains more Phosphorus +34.7%
Contains more Potassium +19.7%
Contains less Sodium -67.1%
Contains more Zinc +75.5%
Contains more Copper +131.5%
Equal in Manganese - 0.96
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Calcium +220.2%
Contains more Iron +145.4%
Contains more Magnesium +15.2%
Contains more Phosphorus +34.7%
Contains more Potassium +19.7%
Contains less Sodium -67.1%
Contains more Zinc +75.5%
Contains more Copper +131.5%
Equal in Manganese - 0.96

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.
Spinach raw
Spinach raw
7
:
3
Rosemary
Rosemary
Contains more Vitamin A +220.7%
Contains more Vitamin C +28.9%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +24.3%
Contains more Folate +78%
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +1136.9%
Contains more Vitamin B6 +72.3%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Rosemary
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 A +220.7%
Contains more Vitamin C +28.9%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +24.3%
Contains more Folate +78%
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +1136.9%
Contains more Vitamin B6 +72.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Rosemary
Rosemary
Contains more Water +34.9%
Contains more Protein +15.7%
Contains more Fats +1402.6%
Contains more Carbs +470.2%
Contains more Other +37.2%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Rosemary
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 Water +34.9%
Contains more Protein +15.7%
Contains more Fats +1402.6%
Contains more Carbs +470.2%
Contains more Other +37.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Rosemary
Rosemary
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +11500%
Contains more Polyunsaturated fat +446.1%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +11500%
Contains more Polyunsaturated fat +446.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Rosemary Opinion
Net carbs 1.43g 6.6g Rosemary
Protein 2.86g 3.31g Rosemary
Fats 0.39g 5.86g Rosemary
Carbs 3.63g 20.7g Rosemary
Calories 23kcal 131kcal Rosemary
Fructose 0.15g Spinach raw
Sugar 0.42g Rosemary
Fiber 2.2g 14.1g Rosemary
Calcium 99mg 317mg Rosemary
Iron 2.71mg 6.65mg Rosemary
Magnesium 79mg 91mg Rosemary
Phosphorus 49mg 66mg Rosemary
Potassium 558mg 668mg Rosemary
Sodium 79mg 26mg Rosemary
Zinc 0.53mg 0.93mg Rosemary
Copper 0.13mg 0.301mg Rosemary
Manganese 0.897mg 0.96mg Rosemary
Selenium 1µg Spinach raw
Vitamin A 9377IU 2924IU Spinach raw
Vitamin A RAE 469µg 146µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 21.8mg Spinach raw
Vitamin B1 0.078mg 0.036mg Spinach raw
Vitamin B2 0.189mg 0.152mg Spinach raw
Vitamin B3 0.724mg 0.912mg Rosemary
Vitamin B5 0.065mg 0.804mg Rosemary
Vitamin B6 0.195mg 0.336mg Rosemary
Folate 194µg 109µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.051mg Rosemary
Threonine 0.122mg 0.136mg Rosemary
Isoleucine 0.147mg 0.136mg Spinach raw
Leucine 0.223mg 0.249mg Rosemary
Lysine 0.174mg 0.143mg Spinach raw
Methionine 0.053mg 0.047mg Spinach raw
Phenylalanine 0.129mg 0.169mg Rosemary
Valine 0.161mg 0.165mg Rosemary
Histidine 0.064mg 0.066mg Rosemary
Saturated Fat 0.063g 2.838g Spinach raw
Monounsaturated Fat 0.01g 1.16g Rosemary
Polyunsaturated fat 0.165g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
43%
Rosemary
Minerals Daily Need Coverage Score
45%
Spinach raw
75%
Rosemary

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 2.775g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.3)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 53mg)
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)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.