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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 from 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.

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

Infographic

Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +164.2%
Contains more Iron +3225%
Contains more Magnesium +333.3%
Contains more Potassium +102.4%
Contains less Sodium -36.6%
Contains more Zinc +745.5%
Contains more Copper +290.9%
Equal in Phosphorus - 66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Contains more Calcium +164.2%
Contains more Iron +3225%
Contains more Magnesium +333.3%
Contains more Potassium +102.4%
Contains less Sodium -36.6%
Contains more Zinc +745.5%
Contains more Copper +290.9%
Equal in Phosphorus - 66

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 C +97.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +356%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +160.5%
Contains more Folate +1111.1%
Equal in Vitamin A - 2924
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 C +97.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +356%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +160.5%
Contains more Folate +1111.1%
Equal in Vitamin A - 2924

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.
Watercress Rosemary
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Rosemary Opinion
Net carbs 0.79g 6.6g Rosemary
Protein 2.3g 3.31g Rosemary
Fats 0.1g 5.86g Rosemary
Carbs 1.29g 20.7g Rosemary
Calories 11kcal 131kcal Rosemary
Starch g g
Fructose g g
Sugar 0.2g g Rosemary
Fiber 0.5g 14.1g Rosemary
Calcium 120mg 317mg Rosemary
Iron 0.2mg 6.65mg Rosemary
Magnesium 21mg 91mg Rosemary
Phosphorus 60mg 66mg Rosemary
Potassium 330mg 668mg Rosemary
Sodium 41mg 26mg Rosemary
Zinc 0.11mg 0.93mg Rosemary
Copper 0.077mg 0.301mg Rosemary
Vitamin A 3191IU 2924IU Watercress
Vitamin E 1mg mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 21.8mg Watercress
Vitamin B1 0.09mg 0.036mg Watercress
Vitamin B2 0.12mg 0.152mg Rosemary
Vitamin B3 0.2mg 0.912mg Rosemary
Vitamin B5 0.31mg 0.804mg Rosemary
Vitamin B6 0.129mg 0.336mg Rosemary
Folate 9µg 109µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K 250µg µg Watercress
Tryptophan 0.03mg 0.051mg Rosemary
Threonine 0.133mg 0.136mg Rosemary
Isoleucine 0.093mg 0.136mg Rosemary
Leucine 0.166mg 0.249mg Rosemary
Lysine 0.134mg 0.143mg Rosemary
Methionine 0.02mg 0.047mg Rosemary
Phenylalanine 0.114mg 0.169mg Rosemary
Valine 0.137mg 0.165mg Rosemary
Histidine 0.04mg 0.066mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 2.838g Watercress
Monounsaturated Fat 0.008g 1.16g Rosemary
Polyunsaturated fat 0.035g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91
Watercress
43
Rosemary
Mineral Summary Score
18
Watercress
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
14%
Watercress
20%
Rosemary
Carbohydrates
1%
Watercress
21%
Rosemary
Fats
0%
Watercress
27%
Rosemary

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.811g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.5)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 15mg)
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)
Which food is richer in vitamins?
?
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.

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. 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.