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Spinach vs Rosemary - In-Depth Nutrition Comparison

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Significant differences between Spinach and Rosemary

  • Spinach 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.
  • Rosemary has 3 times less Vitamin A RAE than Spinach. Spinach has 469µg of Vitamin A RAE, while Rosemary has 146µg.
  • Spinach contains less Saturated Fat.

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

Infographic

Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach 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 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
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g g 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
Vitamin A 9377IU 2924IU Spinach
Vitamin E 2.03mg mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 21.8mg Spinach
Vitamin B1 0.078mg 0.036mg Spinach
Vitamin B2 0.189mg 0.152mg Spinach
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
Vitamin B12 0µg 0µg
Vitamin K 482.9µg µg Spinach
Tryptophan 0.039mg 0.051mg Rosemary
Threonine 0.122mg 0.136mg Rosemary
Isoleucine 0.147mg 0.136mg Spinach
Leucine 0.223mg 0.249mg Rosemary
Lysine 0.174mg 0.143mg Spinach
Methionine 0.053mg 0.047mg Spinach
Phenylalanine 0.129mg 0.169mg Rosemary
Valine 0.161mg 0.165mg Rosemary
Histidine 0.064mg 0.066mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 2.838g Spinach
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 Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
43
Rosemary
Mineral Summary Score
41
Spinach
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
20%
Rosemary
Carbohydrates
4%
Spinach
21%
Rosemary
Fats
2%
Spinach
27%
Rosemary

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 2.775g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.3)
Which food is richer in vitamins?
Spinach
Spinach 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - 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.