Spinach vs. Rosemary — In-Depth Nutrition Comparison
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Differences between Spinach and Rosemary
- Spinach has more Vitamin A RAE, and Folate, while Rosemary has more Fiber, Iron, Calcium, Copper, Vitamin C, Vitamin B5, and Vitamin B6.
- Rosemary's daily need coverage for Fiber is 47% higher.
- Rosemary contains 4 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Rosemary contains 146µg.
- The amount of Saturated Fat in Spinach is lower.
The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Rosemary, fresh.
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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.
Contains
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Calcium
+133.1%
Contains
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Iron
+86.3%
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Phosphorus
+17.9%
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Potassium
+43.3%
Contains
less
Sodium
-62.9%
Contains
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Zinc
+22.4%
Contains
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Copper
+73%
Equal in Magnesium - 91
Equal in Manganese - 0.96
Contains
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Calcium
+133.1%
Contains
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Iron
+86.3%
Contains
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Phosphorus
+17.9%
Contains
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Potassium
+43.3%
Contains
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Sodium
-62.9%
Contains
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Zinc
+22.4%
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Copper
+73%
Equal in Magnesium - 91
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.
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Contains
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Vitamin A
+258.4%
Contains
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Vitamin B1
+163.9%
Contains
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Vitamin B2
+55.3%
Contains
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Folate
+33.9%
Contains
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Vitamin C
+122.4%
Contains
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Vitamin B3
+86.1%
Contains
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Vitamin B5
+454.5%
Contains
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Vitamin B6
+38.8%
Contains
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Vitamin A
+258.4%
Contains
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Vitamin B1
+163.9%
Contains
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Vitamin B2
+55.3%
Contains
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Folate
+33.9%
Contains
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Vitamin C
+122.4%
Contains
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Vitamin B3
+86.1%
Contains
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Vitamin B5
+454.5%
Contains
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Vitamin B6
+38.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+34.6%
Contains
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Protein
+11.4%
Contains
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Fats
+2153.8%
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Carbs
+452%
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Other
+30.4%
Contains
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Water
+34.6%
Contains
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Protein
+11.4%
Contains
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Fats
+2153.8%
Contains
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Carbs
+452%
Contains
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Other
+30.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.5%
Contains
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Monounsaturated Fat
+19233.3%
Contains
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Polyunsaturated fat
+726.6%
Contains
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Saturated Fat
-98.5%
Contains
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Monounsaturated Fat
+19233.3%
Contains
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Polyunsaturated fat
+726.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 6.6g |
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| Protein | 2.97g | 3.31g |
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| Fats | 0.26g | 5.86g |
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| Carbs | 3.75g | 20.7g |
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| Calories | 23kcal | 131kcal |
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| Sugar | 0.43g |
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| Fiber | 2.4g | 14.1g |
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| Calcium | 136mg | 317mg |
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| Iron | 3.57mg | 6.65mg |
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| Magnesium | 87mg | 91mg |
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| Phosphorus | 56mg | 66mg |
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| Potassium | 466mg | 668mg |
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| Sodium | 70mg | 26mg |
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| Zinc | 0.76mg | 0.93mg |
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| Copper | 0.174mg | 0.301mg |
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| Manganese | 0.935mg | 0.96mg |
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| Selenium | 1.5µg |
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| Vitamin A | 10481IU | 2924IU |
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| Vitamin A RAE | 524µg | 146µg |
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| Vitamin E | 2.08mg |
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| Vitamin C | 9.8mg | 21.8mg |
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| Vitamin B1 | 0.095mg | 0.036mg |
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| Vitamin B2 | 0.236mg | 0.152mg |
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| Vitamin B3 | 0.49mg | 0.912mg |
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| Vitamin B5 | 0.145mg | 0.804mg |
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| Vitamin B6 | 0.242mg | 0.336mg |
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| Folate | 146µg | 109µg |
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| Vitamin K | 493.6µg |
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| Tryptophan | 0.04mg | 0.051mg |
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| Threonine | 0.127mg | 0.136mg |
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| Isoleucine | 0.152mg | 0.136mg |
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| Leucine | 0.231mg | 0.249mg |
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| Lysine | 0.182mg | 0.143mg |
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| Methionine | 0.055mg | 0.047mg |
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| Phenylalanine | 0.134mg | 0.169mg |
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| Valine | 0.168mg | 0.165mg |
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| Histidine | 0.066mg | 0.066mg | |
| Saturated Fat | 0.043g | 2.838g |
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| Monounsaturated Fat | 0.006g | 1.16g |
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| Polyunsaturated fat | 0.109g | 0.901g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
183%
43%
Minerals Daily Need Coverage Score
52%
75%
Comparison summary
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 2.795g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach is cheaper (difference - $1.3)
Which food is lower in Sugar?
Rosemary is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Rosemary contains less Sodium (difference - 44mg)
Which food is richer in minerals?
Rosemary is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.