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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
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.
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%
Contains more Manganese +293.4%
Equal in Phosphorus - 66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
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%
Contains more Manganese +293.4%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +40.3%
Contains more Protein +43.9%
Contains more Fats +5760%
Contains more Carbs +1504.7%
Contains more Other +96.7%
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 Water +40.3%
Contains more Protein +43.9%
Contains more Fats +5760%
Contains more Carbs +1504.7%
Contains more Other +96.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +14400%
Contains more Polyunsaturated fat +2474.3%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +14400%
Contains more Polyunsaturated fat +2474.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 0.2g 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
Manganese 0.244mg 0.96mg Rosemary
Selenium 0.9µg Watercress
Vitamin A 3191IU 2924IU Watercress
Vitamin A RAE 160µg 146µg Watercress
Vitamin E 1mg Watercress
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 K 250µg 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
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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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
91%
Watercress
43%
Rosemary
Minerals Daily Need Coverage Score
18%
Watercress
75%
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

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.