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  6. Watercress vs. Rosemary

Watercress vs. Rosemary — In-Depth Nutrition Comparison

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The main differences between watercress and rosemary

  • Watercress has more vitamin C; however, rosemary has more iron, fiber, manganese, folate, copper, calcium, magnesium, and vitamin B6.
  • Daily need coverage for iron for rosemary is 81% higher.
  • Rosemary has 2 times less vitamin C than watercress. Watercress has 43mg of vitamin C, while rosemary has 21.8mg.
  • Watercress is lower in saturated fat.
  • Rosemary has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Rosemary, fresh.

Infographic

Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +164.2%
Contains more PotassiumPotassium +102.4%
Contains more IronIron +3225%
Contains more CopperCopper +290.9%
Contains more ZincZinc +745.5%
Contains less SodiumSodium -36.6%
Contains more ManganeseManganese +293.4%
~equal in Phosphorus ~66mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 CVitamin C +97.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +356%
Contains more Vitamin B5Vitamin B5 +159.4%
Contains more Vitamin B6Vitamin B6 +160.5%
Contains more FolateFolate +1111.1%
~equal in Vitamin A ~146µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Rosemary DV% diff.
Vitamin K 250µg 208%
Iron 0.2mg 6.65mg 81%
Fiber 0.5g 14.1g 54%
Manganese 0.244mg 0.96mg 31%
Folate 9µg 109µg 25%
Copper 0.077mg 0.301mg 25%
Vitamin C 43mg 21.8mg 24%
Calcium 120mg 317mg 20%
Magnesium 21mg 91mg 17%
Vitamin B6 0.129mg 0.336mg 16%
Saturated fat 0.027g 2.838g 13%
Potassium 330mg 668mg 10%
Vitamin B5 0.31mg 0.804mg 10%
Fats 0.1g 5.86g 9%
Zinc 0.11mg 0.93mg 7%
Vitamin E 1mg 7%
Polyunsaturated fat 0.035g 0.901g 6%
Carbs 1.29g 20.7g 6%
Calories 11kcal 131kcal 6%
Vitamin B1 0.09mg 0.036mg 5%
Vitamin B3 0.2mg 0.912mg 4%
Monounsaturated fat 0.008g 1.16g 3%
Protein 2.3g 3.31g 2%
Selenium 0.9µg 2%
Vitamin A 160µg 146µg 2%
Choline 9mg 2%
Vitamin B2 0.12mg 0.152mg 2%
Sodium 41mg 26mg 1%
Phosphorus 60mg 66mg 1%
Net carbs 0.79g 6.6g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.051mg 0%
Threonine 0.133mg 0.136mg 0%
Isoleucine 0.093mg 0.136mg 0%
Leucine 0.166mg 0.249mg 0%
Lysine 0.134mg 0.143mg 0%
Methionine 0.02mg 0.047mg 0%
Phenylalanine 0.114mg 0.169mg 0%
Valine 0.137mg 0.165mg 0%
Histidine 0.04mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +40.3%
Contains more ProteinProtein +43.9%
Contains more FatsFats +5760%
Contains more CarbsCarbs +1504.7%
Contains more OtherOther +96.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -99%
Contains more Mono. FatMonounsaturated fat +14400%
Contains more Poly. FatPolyunsaturated fat +2474.3%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.